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BoostcampPNG

Big Men

by jeong S.

Program Description

ㅡBig

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 28, 2025 07:14
  • Last Edited
    May 28, 2025 07:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8.5
-
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@8
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Chest Fly (Machine)
1 Set
3 Sets
12 Reps
12 Reps
@7
-
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
12 Reps
@8
-
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
@8.5
2
Lat Pulldown
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
12 Reps
@8
4
T-Bar Row
4 Sets
12 Reps
@8
5
Dumbbell Row
4 Sets
12 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
5 Reps
@8.5
2
Rear Delt Fly (Machine)
4 Sets
12 Reps
@7
3
Lateral Raise (Machine)
4 Sets
20 Reps
@7
4
Alternating Dumbbell Curl
4 Sets
10 Reps
@8
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
@7
Day 4
1
Hip Adductor (Machine)
4 Sets
10 Reps
@6
2
Squat (Barbell)
4 Sets
5 Reps
@8.5
3
Leg Press
4 Sets
12 Reps
@8
4
Leg Extension
4 Sets
12 Reps
@8
5
Leg Curl
4 Sets
12 Reps
@8
Day 5
1
Bench Press (Barbell)
4 Sets
5 Reps
@8.5
2
Barbell Row
4 Sets
10 Reps
@8
3
Decline Bench Press (Barbell)
4 Sets
12 Reps
@8
4
Dip (Assisted)
4 Sets
10 Reps
@8
5
Pull-Up (Assisted)
4 Sets
12 Reps
@8