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Winter arc part II

by Julian B.
6 athletes joined

Program Description

Get stronger than my class and father

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 03, 2024 12:26
  • Last Edited
    Jun 18, 2025 12:59

Summary

Unleash your potential this winter with **Winter Arc Part II**, a comprehensive 16-week program designed to elevate your strength and physique. Committing to five days a week, you'll engage in a variety of exercises targeting major muscle groups, with a focus on building a powerful upper body and a strong back. This program incorporates barbell, cable, and machine workouts, ensuring a balanced approach to your training. Get ready to push your limits and achieve your fitness goals with confidence!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
20 reps
8 reps
6 reps
RPE 6
RPE 10
RPE 10
2
Chest Fly (Cable)
5
12 reps
RPE 10
3
Chest Press (Machine)
4
8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
5
Cable Crossover
2
10 reps
RPE 10
6
Pec Deck (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
20 reps
8 reps
6 reps
RPE 6
RPE 10
RPE 10
2
Chest Fly (Cable)
5
12 reps
RPE 10
3
Chest Press (Machine)
4
8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
5
Cable Crossover
2
10 reps
RPE 10
6
Pec Deck (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
20 reps
8 reps
6 reps
RPE 6
RPE 10
RPE 10
2
Chest Fly (Cable)
5
12 reps
RPE 10
3
Chest Press (Machine)
4
8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
5
Cable Crossover
2
10 reps
RPE 10
6
Pec Deck (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
20 reps
8 reps
6 reps
RPE 6
RPE 10
RPE 10
2
Chest Fly (Cable)
5
12 reps
RPE 10
3
Chest Press (Machine)
4
8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
5
Cable Crossover
2
10 reps
RPE 10
6
Pec Deck (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
20 reps
8 reps
6 reps
RPE 6
RPE 10
RPE 10
2
Chest Fly (Cable)
5
12 reps
RPE 10
3
Chest Press (Machine)
4
8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
5
Cable Crossover
2
10 reps
RPE 10
6
Pec Deck (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
20 reps
8 reps
6 reps
RPE 6
RPE 10
RPE 10
2
Chest Fly (Cable)
5
12 reps
RPE 10
3
Chest Press (Machine)
4
8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
5
Cable Crossover
2
10 reps
RPE 10
6
Pec Deck (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
20 reps
8 reps
6 reps
RPE 6
RPE 10
RPE 10
2
Chest Fly (Cable)
5
12 reps
RPE 10
3
Chest Press (Machine)
4
8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
5
Cable Crossover
2
10 reps
RPE 10
6
Pec Deck (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
20 reps
8 reps
6 reps
RPE 6
RPE 10
RPE 10
2
Chest Fly (Cable)
5
12 reps
RPE 10
3
Chest Press (Machine)
4
8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
5
Cable Crossover
2
10 reps
RPE 10
6
Pec Deck (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
20 reps
8 reps
6 reps
RPE 6
RPE 10
RPE 10
2
Chest Fly (Cable)
5
12 reps
RPE 10
3
Chest Press (Machine)
4
8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
5
Cable Crossover
2
10 reps
RPE 10
6
Pec Deck (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
20 reps
8 reps
6 reps
RPE 6
RPE 10
RPE 10
2
Chest Fly (Cable)
5
12 reps
RPE 10
3
Chest Press (Machine)
4
8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
5
Cable Crossover
2
10 reps
RPE 10
6
Pec Deck (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
20 reps
8 reps
6 reps
RPE 6
RPE 10
RPE 10
2
Chest Fly (Cable)
5
12 reps
RPE 10
3
Chest Press (Machine)
4
8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
5
Cable Crossover
2
10 reps
RPE 10
6
Pec Deck (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
20 reps
8 reps
6 reps
RPE 6
RPE 10
RPE 10
2
Chest Fly (Cable)
5
12 reps
RPE 10
3
Chest Press (Machine)
4
8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
5
Cable Crossover
2
10 reps
RPE 10
6
Pec Deck (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
20 reps
8 reps
6 reps
RPE 6
RPE 10
RPE 10
2
Chest Fly (Cable)
5
12 reps
RPE 10
3
Chest Press (Machine)
4
8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
5
Cable Crossover
2
10 reps
RPE 10
6
Pec Deck (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
20 reps
8 reps
6 reps
RPE 6
RPE 10
RPE 10
2
Chest Fly (Cable)
5
12 reps
RPE 10
3
Chest Press (Machine)
4
8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
5
Cable Crossover
2
10 reps
RPE 10
6
Pec Deck (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
20 reps
8 reps
6 reps
RPE 6
RPE 10
RPE 10
2
Chest Fly (Cable)
5
12 reps
RPE 10
3
Chest Press (Machine)
4
8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
5
Cable Crossover
2
10 reps
RPE 10
6
Pec Deck (Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
20 reps
8 reps
6 reps
RPE 6
RPE 10
RPE 10
2
Chest Fly (Cable)
5
12 reps
RPE 10
3
Chest Press (Machine)
4
8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
5
Cable Crossover
2
10 reps
RPE 10
6
Pec Deck (Machine)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
7
Pull-Up (Bodyweight)
2
5 reps
RPE 10
8
Bent Over Row (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
7
Pull-Up (Bodyweight)
2
5 reps
RPE 10
8
Bent Over Row (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
7
Pull-Up (Bodyweight)
2
5 reps
RPE 10
8
Bent Over Row (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
7
Pull-Up (Bodyweight)
2
5 reps
RPE 10
8
Bent Over Row (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
7
Pull-Up (Bodyweight)
2
5 reps
RPE 10
8
Bent Over Row (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
7
Pull-Up (Bodyweight)
2
5 reps
RPE 10
8
Bent Over Row (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
7
Pull-Up (Bodyweight)
2
5 reps
RPE 10
8
Bent Over Row (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
7
Pull-Up (Bodyweight)
2
5 reps
RPE 10
8
Bent Over Row (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
7
Pull-Up (Bodyweight)
2
5 reps
RPE 10
8
Bent Over Row (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
7
Pull-Up (Bodyweight)
2
5 reps
RPE 10
8
Bent Over Row (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
7
Pull-Up (Bodyweight)
2
5 reps
RPE 10
8
Bent Over Row (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
7
Pull-Up (Bodyweight)
2
5 reps
RPE 10
8
Bent Over Row (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
7
Pull-Up (Bodyweight)
2
5 reps
RPE 10
8
Bent Over Row (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
7
Pull-Up (Bodyweight)
2
5 reps
RPE 10
8
Bent Over Row (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
7
Pull-Up (Bodyweight)
2
5 reps
RPE 10
8
Bent Over Row (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 10
4
Bent Over Row (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
2
12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
7
Pull-Up (Bodyweight)
2
5 reps
RPE 10
8
Bent Over Row (Barbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
10 reps
RPE 10
2
Bayesian Curl
4
10 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Concentration Curl
4
8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
5
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
10 reps
RPE 10
2
Bayesian Curl
4
10 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Concentration Curl
4
8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
5
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
10 reps
RPE 10
2
Bayesian Curl
4
10 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Concentration Curl
4
8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
5
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
10 reps
RPE 10
2
Bayesian Curl
4
10 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Concentration Curl
4
8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
5
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
10 reps
RPE 10
2
Bayesian Curl
4
10 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Concentration Curl
4
8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
5
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
10 reps
RPE 10
2
Bayesian Curl
4
10 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Concentration Curl
4
8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
5
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
10 reps
RPE 10
2
Bayesian Curl
4
10 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Concentration Curl
4
8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
5
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
10 reps
RPE 10
2
Bayesian Curl
4
10 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Concentration Curl
4
8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
5
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
10 reps
RPE 10
2
Bayesian Curl
4
10 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Concentration Curl
4
8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
5
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
10 reps
RPE 10
2
Bayesian Curl
4
10 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Concentration Curl
4
8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
5
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
10 reps
RPE 10
2
Bayesian Curl
4
10 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Concentration Curl
4
8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
5
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
10 reps
RPE 10
2
Bayesian Curl
4
10 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Concentration Curl
4
8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
5
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
10 reps
RPE 10
2
Bayesian Curl
4
10 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Concentration Curl
4
8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
5
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
10 reps
RPE 10
2
Bayesian Curl
4
10 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Concentration Curl
4
8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
5
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
10 reps
RPE 10
2
Bayesian Curl
4
10 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Concentration Curl
4
8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
5
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
6
10 reps
RPE 10
2
Bayesian Curl
4
10 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Concentration Curl
4
8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
5
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
3
Batwing Row
3
12 reps
RPE 10
4
Front Raise
3
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
10 reps
RPE 10
7
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
3
Batwing Row
3
12 reps
RPE 10
4
Front Raise
3
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
10 reps
RPE 10
7
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
3
Batwing Row
3
12 reps
RPE 10
4
Front Raise
3
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
10 reps
RPE 10
7
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
3
Batwing Row
3
12 reps
RPE 10
4
Front Raise
3
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
10 reps
RPE 10
7
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
3
Batwing Row
3
12 reps
RPE 10
4
Front Raise
3
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
10 reps
RPE 10
7
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
3
Batwing Row
3
12 reps
RPE 10
4
Front Raise
3
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
10 reps
RPE 10
7
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
3
Batwing Row
3
12 reps
RPE 10
4
Front Raise
3
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
10 reps
RPE 10
7
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
3
Batwing Row
3
12 reps
RPE 10
4
Front Raise
3
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
10 reps
RPE 10
7
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
3
Batwing Row
3
12 reps
RPE 10
4
Front Raise
3
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
10 reps
RPE 10
7
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
3
Batwing Row
3
12 reps
RPE 10
4
Front Raise
3
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
10 reps
RPE 10
7
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
3
Batwing Row
3
12 reps
RPE 10
4
Front Raise
3
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
10 reps
RPE 10
7
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
3
Batwing Row
3
12 reps
RPE 10
4
Front Raise
3
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
10 reps
RPE 10
7
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
3
Batwing Row
3
12 reps
RPE 10
4
Front Raise
3
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
10 reps
RPE 10
7
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
3
Batwing Row
3
12 reps
RPE 10
4
Front Raise
3
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
10 reps
RPE 10
7
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
3
Batwing Row
3
12 reps
RPE 10
4
Front Raise
3
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
10 reps
RPE 10
7
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 10
3
Batwing Row
3
12 reps
RPE 10
4
Front Raise
3
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6
Lateral Raise (Cable)
3
10 reps
RPE 10
7
Standing Behind Neck Shoulder Press (Barbell)
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
4
Dip (Bodyweight)
3
3 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
6
Lying Tricep Extension (Barbell)
4
10 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 10
8
Wrist Curls
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
4
Dip (Bodyweight)
3
3 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
6
Lying Tricep Extension (Barbell)
4
10 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 10
8
Wrist Curls
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
4
Dip (Bodyweight)
3
3 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
6
Lying Tricep Extension (Barbell)
4
10 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 10
8
Wrist Curls
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
4
Dip (Bodyweight)
3
3 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
6
Lying Tricep Extension (Barbell)
4
10 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 10
8
Wrist Curls
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
4
Dip (Bodyweight)
3
3 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
6
Lying Tricep Extension (Barbell)
4
10 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 10
8
Wrist Curls
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
4
Dip (Bodyweight)
3
3 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
6
Lying Tricep Extension (Barbell)
4
10 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 10
8
Wrist Curls
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
4
Dip (Bodyweight)
3
3 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
6
Lying Tricep Extension (Barbell)
4
10 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 10
8
Wrist Curls
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
4
Dip (Bodyweight)
3
3 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
6
Lying Tricep Extension (Barbell)
4
10 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 10
8
Wrist Curls
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
4
Dip (Bodyweight)
3
3 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
6
Lying Tricep Extension (Barbell)
4
10 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 10
8
Wrist Curls
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
4
Dip (Bodyweight)
3
3 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
6
Lying Tricep Extension (Barbell)
4
10 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 10
8
Wrist Curls
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
4
Dip (Bodyweight)
3
3 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
6
Lying Tricep Extension (Barbell)
4
10 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 10
8
Wrist Curls
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
4
Dip (Bodyweight)
3
3 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
6
Lying Tricep Extension (Barbell)
4
10 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 10
8
Wrist Curls
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
4
Dip (Bodyweight)
3
3 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
6
Lying Tricep Extension (Barbell)
4
10 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 10
8
Wrist Curls
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
4
Dip (Bodyweight)
3
3 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
6
Lying Tricep Extension (Barbell)
4
10 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 10
8
Wrist Curls
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
4
Dip (Bodyweight)
3
3 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
6
Lying Tricep Extension (Barbell)
4
10 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 10
8
Wrist Curls
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
5
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
4
Dip (Bodyweight)
3
3 reps
RPE 10
5
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
6
Lying Tricep Extension (Barbell)
4
10 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 10
8
Wrist Curls
3
20 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4 Sets
20 Reps
8 Reps
6 Reps
@6
@10
@10
2
Chest Fly (Cable)
5 Sets
12 Reps
@10
3
Chest Press (Machine)
4 Sets
8 Reps
@10
4
Incline Bench Press (Smith Machine)
4 Sets
8 Reps
@10
5
Cable Crossover
2 Sets
10 Reps
@10
6
Pec Deck (Machine)
3 Sets
8 Reps
@9
Day 2
1
Seated Row (Cable)
3 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
3
Lat Pulldown
3 Sets
8 Reps
@10
4
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@10
5
Face Pull
2 Sets
12 Reps
@10
6
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
6 Reps
@10
7
Pull-Up (Bodyweight)
2 Sets
5 Reps
@10
8
Bent Over Row (Barbell)
3 Sets
12 Reps
@10
Day 3
1
Bicep Curl (Dumbbell)
6 Sets
10 Reps
@10
2
Bayesian Curl
4 Sets
10 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Concentration Curl
4 Sets
8 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
6
Bicep Curl (Cable)
5 Sets
8 Reps
@10
Day 4
1
Face Pull
2 Sets
10 Reps
@10
2
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
3
Batwing Row
3 Sets
12 Reps
@10
4
Front Raise
3 Sets
8 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@10
6
Lateral Raise (Cable)
3 Sets
10 Reps
@10
7
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
6 Reps
@10
Day 5
1
Tricep Pushdown (Cable)
5 Sets
8 Reps
@10
2
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
3
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@10
4
Dip (Bodyweight)
3 Sets
3 Reps
@10
5
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@10
6
Lying Tricep Extension (Barbell)
4 Sets
10 Reps
@10
7
Reverse Wrist Curl (Barbell)
3 Sets
20 Reps
@10
8
Wrist Curls
3 Sets
20 Reps
@10