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BoostcampPNG

AP1

by Mc Kinly B.

Program Description

A simple anterior and posterior 4 day split focused on muscle growth and strength increase.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 31, 2026 07:48
  • Last Edited
    Mar 31, 2026 08:27
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.7%
Hamstrings
11.4%
Chest
10.1%
Front Delts
10.1%
Triceps
7.6%
Quadriceps
7.6%
Upper Back
7.6%
Lats
7.6%
Biceps
6.3%
Abs
5.1%
Lower Back
3.8%
Middle Delts
2.5%
Forearms
2.5%
Adductors
2.5%
Rear Delts
1.3%
Abductors
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7-8
2
Chest Press (Machine)
2
6-8 reps
RPE 7-8
3
Pec Deck (Machine)
2
6-8 reps
RPE 7-8
4
Lateral Raise (Machine)
2
8-10 reps
RPE 7-8
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
2
6-8 reps
RPE 7-8
7
Hack Squat
2
8-10 reps
RPE 7-8
8
Leg Press (45 Degrees)
2
8-10 reps
RPE 7-8
9
Hip Adductor (Machine)
2
8-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6-8 reps
RPE 7-8
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 7-8
3
Pendlay Row
2
6-8 reps
RPE 7-8
4
Single Arm Rear Delt Fly (Machine)
2
8-10 reps
RPE 7-8
5
Smith Machine Over Head Triceps Extension
2
8-10 reps
RPE 7-8
6
Dip (Bodyweight)
2
10-15 reps
RPE 7-8
7
Stiff Leg Deadlift
2
8-10 reps
RPE 7-8
8
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 7-8
9
Hip Thrust (Machine)
2
8-10 reps
RPE 7-8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@7-8
2
Chest Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@7-8
3
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@7-8
4
Lateral Raise (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@7-8
5
Preacher Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@7-8
6
Hammer Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@7-8
7
Hack Squat
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@7-8
8
Leg Press (45 Degrees)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@7-8
9
Hip Adductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@7-8
Day 2
1
High Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@7-8
2
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@7-8
3
Pendlay Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@7-8
4
Single Arm Rear Delt Fly (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@7-8
5
Smith Machine Over Head Triceps Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@7-8
6
Dip (Bodyweight)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7-8
@7-8
7
Stiff Leg Deadlift
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@7-8
8
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@7-8
9
Hip Thrust (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@7-8
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@7-8
2
Chest Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@7-8
3
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@7-8
4
Lateral Raise (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@7-8
5
Preacher Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@7-8
6
Hammer Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@7-8
7
Hack Squat
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@7-8
8
Leg Press (45 Degrees)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@7-8
9
Hip Adductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@7-8
Day 4
1
High Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@7-8
2
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@7-8
3
Pendlay Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@7-8
4
Single Arm Rear Delt Fly (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@7-8
5
Smith Machine Over Head Triceps Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@7-8
6
Dip (Bodyweight)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7-8
@7-8
7
Stiff Leg Deadlift
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@7-8
8
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@7-8
9
Hip Thrust (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@7-8