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BoostcampPNG

mass gain program

by mikkelo L.
1 athletes joined

Program Description

muscle

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 21, 2025 11:07
  • Last Edited
    Dec 22, 2025 04:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Front Delts
10.4%
Biceps
9%
Upper Back
8.6%
Hamstrings
8.3%
Middle Delts
7.4%
Chest
6.5%
Lats
6.5%
Quadriceps
6.5%
Glutes
6.5%
Abs
5.6%
Calves
3.6%
Forearms
2.7%
Lower Back
1.8%
Rear Delts
1.6%
Adductors
0.9%
Abductors
0.5%
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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
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Pull-Up (Weighted)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
5
Skull Crusher (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Pull-Up (Weighted)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
5
Skull Crusher (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Pull-Up (Weighted)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
5
Skull Crusher (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Pull-Up (Weighted)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
5
Skull Crusher (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Pull-Up (Weighted)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
5
Skull Crusher (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Pull-Up (Weighted)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
5
Skull Crusher (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Pull-Up (Weighted)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
5
Skull Crusher (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Pull-Up (Weighted)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
5
Skull Crusher (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Calf Raise (Leg Press)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
4
Decline Sit Up (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Calf Raise (Leg Press)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
4
Decline Sit Up (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Calf Raise (Leg Press)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
4
Decline Sit Up (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Calf Raise (Leg Press)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
4
Decline Sit Up (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Calf Raise (Leg Press)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
4
Decline Sit Up (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Calf Raise (Leg Press)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
4
Decline Sit Up (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Calf Raise (Leg Press)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
4
Decline Sit Up (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8.5
3
Calf Raise (Leg Press)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
4
Decline Sit Up (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 8.5
2B
Bent Over Row (Barbell)
5
6-10 reps
RPE 8.5
3
Dumbbell Bench Pullover
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 8.5
2B
Bent Over Row (Barbell)
5
6-10 reps
RPE 8.5
3
Dumbbell Bench Pullover
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 8.5
2B
Bent Over Row (Barbell)
5
6-10 reps
RPE 8.5
3
Dumbbell Bench Pullover
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 8.5
2B
Bent Over Row (Barbell)
5
6-10 reps
RPE 8.5
3
Dumbbell Bench Pullover
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 8.5
2B
Bent Over Row (Barbell)
5
6-10 reps
RPE 8.5
3
Dumbbell Bench Pullover
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 8.5
2B
Bent Over Row (Barbell)
5
6-10 reps
RPE 8.5
3
Dumbbell Bench Pullover
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 8.5
2B
Bent Over Row (Barbell)
5
6-10 reps
RPE 8.5
3
Dumbbell Bench Pullover
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Wide Grip Pull-Up
5
AMRAP
RPE 10
2A
Chest Fly (Dumbbell)
5
10-15 reps
RPE 8.5
2B
Bent Over Row (Barbell)
5
6-10 reps
RPE 8.5
3
Dumbbell Bench Pullover
3
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Seated Hamstring Curl
5
10-15 reps
RPE 8.5
2
Leg Press
3
10-15 reps
RPE 8.5
3
Calf Raise (Leg Press)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Seated Hamstring Curl
5
10-15 reps
RPE 8.5
2
Leg Press
3
10-15 reps
RPE 8.5
3
Calf Raise (Leg Press)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Seated Hamstring Curl
5
10-15 reps
RPE 8.5
2
Leg Press
3
10-15 reps
RPE 8.5
3
Calf Raise (Leg Press)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Seated Hamstring Curl
5
10-15 reps
RPE 8.5
2
Leg Press
3
10-15 reps
RPE 8.5
3
Calf Raise (Leg Press)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Seated Hamstring Curl
5
10-15 reps
RPE 8.5
2
Leg Press
3
10-15 reps
RPE 8.5
3
Calf Raise (Leg Press)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Seated Hamstring Curl
5
10-15 reps
RPE 8.5
2
Leg Press
3
10-15 reps
RPE 8.5
3
Calf Raise (Leg Press)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Seated Hamstring Curl
5
10-15 reps
RPE 8.5
2
Leg Press
3
10-15 reps
RPE 8.5
3
Calf Raise (Leg Press)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Seated Hamstring Curl
5
10-15 reps
RPE 8.5
2
Leg Press
3
10-15 reps
RPE 8.5
3
Calf Raise (Leg Press)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
4
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Upright Row (Barbell)
5
10-15 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
3A
Alternating Dumbbell Curl
5
12-15 reps
RPE 8.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 8.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Upright Row (Barbell)
5
10-15 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
3A
Alternating Dumbbell Curl
5
12-15 reps
RPE 8.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 8.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Upright Row (Barbell)
5
10-15 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
3A
Alternating Dumbbell Curl
5
12-15 reps
RPE 8.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 8.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Upright Row (Barbell)
5
10-15 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
3A
Alternating Dumbbell Curl
5
12-15 reps
RPE 8.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 8.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Upright Row (Barbell)
5
10-15 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
3A
Alternating Dumbbell Curl
5
12-15 reps
RPE 8.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 8.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Upright Row (Barbell)
5
10-15 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
3A
Alternating Dumbbell Curl
5
12-15 reps
RPE 8.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 8.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Upright Row (Barbell)
5
10-15 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
3A
Alternating Dumbbell Curl
5
12-15 reps
RPE 8.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 8.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
1B
Upright Row (Barbell)
5
10-15 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
3A
Alternating Dumbbell Curl
5
12-15 reps
RPE 8.5
3B
Tricep Pushdown (Cable)
5
12-15 reps
RPE 8.5
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8.5
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8.5
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8.5
2
Pull-Up (Weighted)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8.5
3
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8.5
4
Bicep Curl (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8.5
5
Skull Crusher (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8.5
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8.5
2
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8.5
3
Calf Raise (Leg Press)
1 Set
1 Set
3 Sets
10 Reps
10 Reps
10 Reps
@6
@7
@8.5
4
Decline Sit Up (Weighted)
1 Set
1 Set
3 Sets
10 Reps
10 Reps
10 Reps
@6
@7
@8.5
Day 3
1A
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@8.5
@8.5
@8.5
@8.5
@8.5
1B
Wide Grip Pull-Up
5 Sets
AMRAP
@10
2A
Chest Fly (Dumbbell)
5 Sets
10-15 Reps
@8.5
2B
Bent Over Row (Barbell)
5 Sets
6-10 Reps
@8.5
3
Dumbbell Bench Pullover
3 Sets
15-20 Reps
@8.5
Day 4
1A
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@8.5
@8.5
@8.5
@8.5
@8.5
1B
Seated Hamstring Curl
5 Sets
10-15 Reps
@8.5
2
Leg Press
3 Sets
10-15 Reps
@8.5
3
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@8.5
@8.5
@8.5
@8.5
@8.5
4
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 5
1A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@8.5
@8.5
@8.5
@8.5
@8.5
1B
Upright Row (Barbell)
5 Sets
10-15 Reps
@8.5
2A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
2B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8.5
3A
Alternating Dumbbell Curl
5 Sets
12-15 Reps
@8.5
3B
Tricep Pushdown (Cable)
5 Sets
12-15 Reps
@8.5
4A
Bicep Curl (Cable)
5 Sets
12-15 Reps
@8.5
4B
Overhead Tricep Extension (Cable)
5 Sets
12-15 Reps
@8.5