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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
    Mar 17, 2025 06:55
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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