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BoostcampPNG

Phase 1

by Cassio M.

Program Description

Aprender a mexer os pesos.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 13, 2025 01:33
  • Last Edited
    Jun 18, 2025 08:39

Summary

Embark on an 8-week journey with Phase 1, designed to elevate your strength and sculpt your physique. This dynamic program features 5 training days per week, focusing on compound movements and targeted isolation exercises to build muscle and enhance endurance. From incline bench presses to barbell squats, each session is crafted to challenge your limits while ensuring optimal recovery. Perfect for those ready to commit and see real results, this program will set the foundation for your fitness goals.
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Chest Fly (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Chest Press (Machine)
1
2
12-15 reps
8-12 reps
RPE 5
RPE 9
4
Overhead Tricep Extension (Cable)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Tricep Extension (Machine)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Chest Fly (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Chest Press (Machine)
1
2
12-15 reps
8-12 reps
RPE 5
RPE 9
4
Overhead Tricep Extension (Cable)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Tricep Extension (Machine)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Chest Fly (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Chest Press (Machine)
1
2
12-15 reps
8-12 reps
RPE 5
RPE 9
4
Overhead Tricep Extension (Cable)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Tricep Extension (Machine)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Chest Fly (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Chest Press (Machine)
1
2
12-15 reps
8-12 reps
RPE 5
RPE 9
4
Overhead Tricep Extension (Cable)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Tricep Extension (Machine)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Chest Fly (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Chest Press (Machine)
1
2
12-15 reps
8-12 reps
RPE 5
RPE 9
4
Overhead Tricep Extension (Cable)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Tricep Extension (Machine)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Chest Fly (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Chest Press (Machine)
1
2
12-15 reps
8-12 reps
RPE 5
RPE 9
4
Overhead Tricep Extension (Cable)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Tricep Extension (Machine)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Chest Fly (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Chest Press (Machine)
1
2
12-15 reps
8-12 reps
RPE 5
RPE 9
4
Overhead Tricep Extension (Cable)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Tricep Extension (Machine)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Chest Fly (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Chest Press (Machine)
1
2
12-15 reps
8-12 reps
RPE 5
RPE 9
4
Overhead Tricep Extension (Cable)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Tricep Extension (Machine)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Remada Alta Articulada
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Remada DY Row Articulada
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Chest Supported Row (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Face Away Cable Curl
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Remada Alta Articulada
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Remada DY Row Articulada
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Chest Supported Row (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Face Away Cable Curl
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Remada Alta Articulada
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Remada DY Row Articulada
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Chest Supported Row (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Face Away Cable Curl
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Remada Alta Articulada
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Remada DY Row Articulada
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Chest Supported Row (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Face Away Cable Curl
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Remada Alta Articulada
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Remada DY Row Articulada
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Chest Supported Row (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Face Away Cable Curl
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Remada Alta Articulada
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Remada DY Row Articulada
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Chest Supported Row (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Face Away Cable Curl
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Remada Alta Articulada
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Remada DY Row Articulada
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Chest Supported Row (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Face Away Cable Curl
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Remada Alta Articulada
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Remada DY Row Articulada
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Chest Supported Row (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Face Away Cable Curl
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Pendulum Squat
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3A
Lying Leg Curl
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3B
Leg Curl
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Lateral Raise (Cable)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Pendulum Squat
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3A
Lying Leg Curl
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3B
Leg Curl
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Lateral Raise (Cable)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Pendulum Squat
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3A
Lying Leg Curl
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3B
Leg Curl
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Lateral Raise (Cable)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Pendulum Squat
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3A
Lying Leg Curl
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3B
Leg Curl
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Lateral Raise (Cable)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Pendulum Squat
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3A
Lying Leg Curl
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3B
Leg Curl
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Lateral Raise (Cable)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Pendulum Squat
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3A
Lying Leg Curl
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3B
Leg Curl
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Lateral Raise (Cable)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Pendulum Squat
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3A
Lying Leg Curl
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3B
Leg Curl
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Lateral Raise (Cable)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Pendulum Squat
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3A
Lying Leg Curl
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3B
Leg Curl
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Lateral Raise (Cable)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Incline Chest Press (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Decline Bench Press (Barbell)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
French Press
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Incline Chest Press (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Decline Bench Press (Barbell)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
French Press
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Incline Chest Press (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Decline Bench Press (Barbell)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
French Press
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Incline Chest Press (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Decline Bench Press (Barbell)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
French Press
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Incline Chest Press (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Decline Bench Press (Barbell)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
French Press
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Incline Chest Press (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Decline Bench Press (Barbell)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
French Press
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Incline Chest Press (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Decline Bench Press (Barbell)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
French Press
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Incline Chest Press (Machine)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Decline Bench Press (Barbell)
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
French Press
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Cable Low Row
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Bicep Curl (Machine)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
4
Hammer Curl (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Cable Low Row
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Barbell Row
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Bicep Curl (Machine)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Hammer Curl (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Cable Low Row
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Barbell Row
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Bicep Curl (Machine)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Hammer Curl (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Cable Low Row
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Barbell Row
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Bicep Curl (Machine)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Hammer Curl (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Cable Low Row
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Barbell Row
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Bicep Curl (Machine)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Hammer Curl (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Cable Low Row
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Barbell Row
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Bicep Curl (Machine)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Hammer Curl (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Cable Low Row
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Barbell Row
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Bicep Curl (Machine)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Hammer Curl (Cable)
3
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
12-15 reps
12-15 reps
4-6 reps
8-12 reps
RPE 5
RPE 6
RPE 5
RPE 9
2
Cable Low Row
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
3
Barbell Row
1
2
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Bicep Curl (Machine)
1
3
12-15 reps
8-12 reps
RPE 5-6
RPE 8-9
5
Hammer Curl (Cable)
3
8-12 reps
RPE 8-9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
3 Sets
12-15 Reps
12-15 Reps
4-6 Reps
8-12 Reps
@5
@6
@5
@9
2
Chest Fly (Machine)
1 Set
2 Sets
12-15 Reps
8-12 Reps
@6
@9
3
Chest Press (Machine)
1 Set
2 Sets
12-15 Reps
8-12 Reps
@5
@9
4
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@5-6
@8-9
5
Tricep Extension (Machine)
3 Sets
8-12 Reps
@8-9
Day 2
1
Remada Alta Articulada
1 Set
1 Set
1 Set
3 Sets
12-15 Reps
12-15 Reps
4-6 Reps
8-12 Reps
@5
@6
@5
@9
2
Remada DY Row Articulada
1 Set
2 Sets
12-15 Reps
8-12 Reps
@6
@9
3
Chest Supported Row (Machine)
1 Set
2 Sets
12-15 Reps
8-12 Reps
@6
@9
4
Face Away Cable Curl
1 Set
3 Sets
12-15 Reps
8-12 Reps
@5-6
@8-9
5
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@8-9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12-15 Reps
12-15 Reps
4-6 Reps
8-12 Reps
@5
@6
@5
@9
2
Pendulum Squat
1 Set
2 Sets
12-15 Reps
8-12 Reps
@6
@9
3A
Lying Leg Curl
1 Set
2 Sets
12-15 Reps
8-12 Reps
@6
@9
3B
Leg Curl
1 Set
2 Sets
12-15 Reps
8-12 Reps
@6
@9
4
Lateral Raise (Cable)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@5-6
@8-9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
12-15 Reps
12-15 Reps
4-6 Reps
8-12 Reps
@5
@6
@5
@9
2
Incline Chest Press (Machine)
1 Set
2 Sets
12-15 Reps
8-12 Reps
@6
@9
3
Decline Bench Press (Barbell)
1 Set
2 Sets
12-15 Reps
8-12 Reps
@6
@9
4
French Press
1 Set
3 Sets
12-15 Reps
8-12 Reps
@5-6
@8-9
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8-9
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
3 Sets
12-15 Reps
12-15 Reps
4-6 Reps
8-12 Reps
@5
@6
@5
@9
2
Cable Low Row
1 Set
2 Sets
12-15 Reps
8-12 Reps
@6
@9
3
Bicep Curl (Machine)
1 Set
3 Sets
12-15 Reps
8-12 Reps
@5-6
@8-9
4
Hammer Curl (Cable)
3 Sets
8-12 Reps
@8-9