Program Description
To become Zodd Nosferatu.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedDec 28, 2025 02:57
- Last EditedDec 29, 2025 03:47
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Triceps
12.1%
Biceps
10.5%
Front Delts
7.9%
Lats
7.6%
Glutes
6.5%
Chest
5.8%
Forearms
5.6%
Quadriceps
5.6%
Hamstrings
5.6%
Rear Delts
5.3%
Abs
5%
Middle Delts
3.4%
Lower Back
2.2%
Abductors
1.8%
Calves
1.8%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
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
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
AD Press
3
8-12 reps
RPE 9
3
Bench Press (Close Grip)
3
8-12 reps
RPE 9
4
Behind-the-Neck Press (Barbell)
1
-
5
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
6
French Press
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Rear Delt Row
3
8-12 reps
RPE 10
6
Cable Crunch
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
4
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
5
Abs Crunch (Machine)
4
10-15 reps
RPE 10
6
Kelso Shrug (Chest Supported)
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
T-Bar Row3 Sets
8-12 Reps
@9-10
2
Underhand Lat Pulldown3 Sets
8-15 Reps
@10
3
Pullover (Dumbbell)4 Sets
8-15 Reps
@9
4
Bicep Curl (Dumbbell)3 Sets
8-10 Reps
@10
5
MTS BICEPS CURL4 Sets
8-15 Reps
@10
6
Pinwheel Curl3 Sets
10-15 Reps
@10
7
Horizontal Leg Press3 Sets
8-12 Reps
@10
Day 4
1
Pull-Up (Weighted)4 Sets
6-10 Reps
@10
2
Meadow Row3 Sets
8-12 Reps
@10
3
Face Pull4 Sets
8-12 Reps
@10
4
Rack Pull (Barbell)3 Sets
6-10 Reps
@9
5
Preacher Curl (EZ Bar)4 Sets
8-12 Reps
@10
6
Reverse Bicep Curl (EZ Bar)3 Sets
8-12 Reps
@10
7
Face Away Cable Curl4 Sets
8-15 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)4 Sets
6-12 Reps
@9
2
Front Squat (Barbell)3 Sets
8-12 Reps
@9
3
Single Leg Calf Raise (Weighted)4 Sets
10-15 Reps
@10
4
Glute Ham Raise Weighted3 Sets
10-15 Reps
@10
5
Abs Crunch (Machine)4 Sets
10-15 Reps
@10
6
Kelso Shrug (Chest Supported)3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)4 Sets
6-10 Reps
@9
2
Leg Extension Single Pad4 Sets
8-15 Reps
@10
3
Hip Abductor (Machine)4 Sets
8-12 Reps
@10
4
Horizontal Calf Extension4 Sets
10-15 Reps
@10
5
Rear Delt Row3 Sets
8-12 Reps
@10
6
Cable Crunch4 Sets
10-15 Reps
@10
Day 5
1
Bench Press (Barbell)4 Sets
6-10 Reps
@9
2
Trap Bar Power Shrug4 Sets
10-15 Reps
@10
3
JM Press (Smith Machine)4 Sets
8-15 Reps
@9
4
Tricep Pushdown (Cable)4 Sets
8-15 Reps
@10
5
Y Raise (Dumbbell)3 Sets
10-15 Reps
@10
6
Decline Press Machine3 Sets
8-12 Reps
@10
Day 2
1
Dip (Weighted)4 Sets
6-12 Reps
@9
2
AD Press3 Sets
8-12 Reps
@9
3
Bench Press (Close Grip)3 Sets
8-12 Reps
@9
4
Behind-the-Neck Press (Barbell)1 Set
-
5
Seated Cable Fly Freemotion3 Sets
8-15 Reps
@10
6
French Press4 Sets
8-15 Reps
@10
7
Reverse Wrist Curl (Dumbbell)4 Sets
10-15 Reps
@10