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BoostcampPNG

Revised program

by Austin D.
4 athletes joined

Program Description

This program is suitable for individuals of all experience levels, from beginners to advanced lifters, as it incorporates fundamental bodybuilding principles alongside scientifically-backed exercises.

Program Overview

  • Level
    Beginner, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 06, 2025 06:01
  • Last Edited
    Nov 02, 2025 05:48

Summary

Transform your physique in just 12 weeks with this comprehensive 5-day workout program designed for serious lifters. Each session focuses on targeted muscle groups, ensuring balanced strength development and hypertrophy. From explosive pull and push days to intense accessory work, you'll engage every major muscle group with a variety of exercises, including lat pulldowns, rack pulls, and preacher curls. Get ready to elevate your training and achieve your fitness goals with a structured plan that pushes you to your limits!
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.1%
Triceps
13%
Chest
12.7%
Front Delts
10.8%
Upper Back
9.7%
Middle Delts
9.3%
Lats
7.1%
Rear Delts
5.6%
Hamstrings
4.6%
Quadriceps
4%
Forearms
3.3%
Glutes
2.5%
Adductors
1.7%
Abs
1.2%
Lower Back
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8-10
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-10
4
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
5
Behind The Back Lateral Raise (Cable)
3
12-15 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8-10
7A
Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
7B
Seated Dip (Machine)
3
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8-10
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-10
4
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
5
Behind The Back Lateral Raise (Cable)
3
12-15 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8-10
7A
Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
7B
Seated Dip (Machine)
3
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8-10
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-10
4
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
5
Behind The Back Lateral Raise (Cable)
3
12-15 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8-10
7A
Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
7B
Seated Dip (Machine)
3
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8-10
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-10
4
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
5
Behind The Back Lateral Raise (Cable)
3
12-15 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8-10
7A
Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
7B
Seated Dip (Machine)
3
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8-10
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-10
4
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
5
Behind The Back Lateral Raise (Cable)
3
12-15 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8-10
7A
Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
7B
Seated Dip (Machine)
3
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8-10
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-10
4
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
5
Behind The Back Lateral Raise (Cable)
3
12-15 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8-10
7A
Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
7B
Seated Dip (Machine)
3
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8-10
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-10
4
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
5
Behind The Back Lateral Raise (Cable)
3
12-15 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8-10
7A
Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
7B
Seated Dip (Machine)
3
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8-10
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-10
4
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
5
Behind The Back Lateral Raise (Cable)
3
12-15 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8-10
7A
Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
7B
Seated Dip (Machine)
3
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8-10
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-10
4
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
5
Behind The Back Lateral Raise (Cable)
3
12-15 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8-10
7A
Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
7B
Seated Dip (Machine)
3
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8-10
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-10
4
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
5
Behind The Back Lateral Raise (Cable)
3
12-15 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8-10
7A
Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
7B
Seated Dip (Machine)
3
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8-10
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-10
4
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
5
Behind The Back Lateral Raise (Cable)
3
12-15 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8-10
7A
Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
7B
Seated Dip (Machine)
3
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 8-10
2
Decline Bench Press (Barbell)
3
8-10 reps
RPE 8-10
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8-10
4
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
5
Behind The Back Lateral Raise (Cable)
3
12-15 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8-10
7A
Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
7B
Seated Dip (Machine)
3
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 8-10
2
Rack Pull (Barbell)
3
8-10 reps
RPE 8-10
3
Pendlay Row
3
8-10 reps
RPE 8-10
4
Kelso Shrug
2
12-15 reps
RPE 8-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
6
Reverse Pec Deck
3
8-10 reps
RPE 8-10
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8-10
8
Bayesian Curl
3
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 8-10
2
Rack Pull (Barbell)
3
8-10 reps
RPE 8-10
3
Pendlay Row
3
8-10 reps
RPE 8-10
4
Kelso Shrug
2
12-15 reps
RPE 8-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
6
Reverse Pec Deck
3
8-10 reps
RPE 8-10
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8-10
8
Bayesian Curl
3
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 8-10
2
Rack Pull (Barbell)
3
8-10 reps
RPE 8-10
3
Pendlay Row
3
8-10 reps
RPE 8-10
4
Kelso Shrug
2
12-15 reps
RPE 8-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
6
Reverse Pec Deck
3
8-10 reps
RPE 8-10
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8-10
8
Bayesian Curl
3
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 8-10
2
Rack Pull (Barbell)
3
8-10 reps
RPE 8-10
3
Pendlay Row
3
8-10 reps
RPE 8-10
4
Kelso Shrug
2
12-15 reps
RPE 8-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
6
Reverse Pec Deck
3
8-10 reps
RPE 8-10
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8-10
8
Bayesian Curl
3
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 8-10
2
Rack Pull (Barbell)
3
8-10 reps
RPE 8-10
3
Pendlay Row
3
8-10 reps
RPE 8-10
4
Kelso Shrug
2
12-15 reps
RPE 8-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
6
Reverse Pec Deck
3
8-10 reps
RPE 8-10
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8-10
8
Bayesian Curl
3
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 8-10
2
Rack Pull (Barbell)
3
8-10 reps
RPE 8-10
3
Pendlay Row
3
8-10 reps
RPE 8-10
4
Kelso Shrug
2
12-15 reps
RPE 8-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
6
Reverse Pec Deck
3
8-10 reps
RPE 8-10
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8-10
8
Bayesian Curl
3
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 8-10
2
Rack Pull (Barbell)
3
8-10 reps
RPE 8-10
3
Pendlay Row
3
8-10 reps
RPE 8-10
4
Kelso Shrug
2
12-15 reps
RPE 8-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
6
Reverse Pec Deck
3
8-10 reps
RPE 8-10
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8-10
8
Bayesian Curl
3
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 8-10
2
Rack Pull (Barbell)
3
8-10 reps
RPE 8-10
3
Pendlay Row
3
8-10 reps
RPE 8-10
4
Kelso Shrug
2
12-15 reps
RPE 8-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
6
Reverse Pec Deck
3
8-10 reps
RPE 8-10
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8-10
8
Bayesian Curl
3
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 8-10
2
Rack Pull (Barbell)
3
8-10 reps
RPE 8-10
3
Pendlay Row
3
8-10 reps
RPE 8-10
4
Kelso Shrug
2
12-15 reps
RPE 8-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
6
Reverse Pec Deck
3
8-10 reps
RPE 8-10
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8-10
8
Bayesian Curl
3
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 8-10
2
Rack Pull (Barbell)
3
8-10 reps
RPE 8-10
3
Pendlay Row
3
8-10 reps
RPE 8-10
4
Kelso Shrug
2
12-15 reps
RPE 8-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
6
Reverse Pec Deck
3
8-10 reps
RPE 8-10
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8-10
8
Bayesian Curl
3
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 8-10
2
Rack Pull (Barbell)
3
8-10 reps
RPE 8-10
3
Pendlay Row
3
8-10 reps
RPE 8-10
4
Kelso Shrug
2
12-15 reps
RPE 8-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
6
Reverse Pec Deck
3
8-10 reps
RPE 8-10
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8-10
8
Bayesian Curl
3
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 8-10
2
Rack Pull (Barbell)
3
8-10 reps
RPE 8-10
3
Pendlay Row
3
8-10 reps
RPE 8-10
4
Kelso Shrug
2
12-15 reps
RPE 8-10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-10
6
Reverse Pec Deck
3
8-10 reps
RPE 8-10
7
Preacher Curl (Barbell)
3
12-15 reps
RPE 8-10
8
Bayesian Curl
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Extension
3
12-15 reps
RPE 8-10
2B
Leg Curl
3
12-15 reps
RPE 8-10
3
Single-Leg Leg Curl
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8-10
5
Overhead Press (Barbell)
3
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Extension
3
12-15 reps
RPE 8-10
2B
Leg Curl
3
12-15 reps
RPE 8-10
3
Single-Leg Leg Curl
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8-10
5
Overhead Press (Barbell)
3
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Extension
3
12-15 reps
RPE 8-10
2B
Leg Curl
3
12-15 reps
RPE 8-10
3
Single-Leg Leg Curl
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8-10
5
Overhead Press (Barbell)
3
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Extension
3
12-15 reps
RPE 8-10
2B
Leg Curl
3
12-15 reps
RPE 8-10
3
Single-Leg Leg Curl
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8-10
5
Overhead Press (Barbell)
3
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Extension
3
12-15 reps
RPE 8-10
2B
Leg Curl
3
12-15 reps
RPE 8-10
3
Single-Leg Leg Curl
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8-10
5
Overhead Press (Barbell)
3
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Extension
3
12-15 reps
RPE 8-10
2B
Leg Curl
3
12-15 reps
RPE 8-10
3
Single-Leg Leg Curl
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8-10
5
Overhead Press (Barbell)
3
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Extension
3
12-15 reps
RPE 8-10
2B
Leg Curl
3
12-15 reps
RPE 8-10
3
Single-Leg Leg Curl
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8-10
5
Overhead Press (Barbell)
3
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Extension
3
12-15 reps
RPE 8-10
2B
Leg Curl
3
12-15 reps
RPE 8-10
3
Single-Leg Leg Curl
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8-10
5
Overhead Press (Barbell)
3
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Extension
3
12-15 reps
RPE 8-10
2B
Leg Curl
3
12-15 reps
RPE 8-10
3
Single-Leg Leg Curl
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8-10
5
Overhead Press (Barbell)
3
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Extension
3
12-15 reps
RPE 8-10
2B
Leg Curl
3
12-15 reps
RPE 8-10
3
Single-Leg Leg Curl
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8-10
5
Overhead Press (Barbell)
3
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Extension
3
12-15 reps
RPE 8-10
2B
Leg Curl
3
12-15 reps
RPE 8-10
3
Single-Leg Leg Curl
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8-10
5
Overhead Press (Barbell)
3
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Extension
3
12-15 reps
RPE 8-10
2B
Leg Curl
3
12-15 reps
RPE 8-10
3
Single-Leg Leg Curl
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
2
12-15 reps
RPE 8-10
5
Overhead Press (Barbell)
3
8-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Vertical Pec Dec
3
12-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Underhand Lat Pulldown
3
8-10 reps
RPE 8-10
6
Underhand Rows (Cable)
3
8-10 reps
RPE 8-10
7A
Upright Row (Dumbbell)
3
8-10 reps
RPE 8-10
7B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Vertical Pec Dec
3
12-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Underhand Lat Pulldown
3
8-10 reps
RPE 8-10
6
Underhand Rows (Cable)
3
8-10 reps
RPE 8-10
7A
Upright Row (Dumbbell)
3
8-10 reps
RPE 8-10
7B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Vertical Pec Dec
3
12-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Underhand Lat Pulldown
3
8-10 reps
RPE 8-10
6
Underhand Rows (Cable)
3
8-10 reps
RPE 8-10
7A
Upright Row (Dumbbell)
3
8-10 reps
RPE 8-10
7B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Vertical Pec Dec
3
12-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Underhand Lat Pulldown
3
8-10 reps
RPE 8-10
6
Underhand Rows (Cable)
3
8-10 reps
RPE 8-10
7A
Upright Row (Dumbbell)
3
8-10 reps
RPE 8-10
7B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Vertical Pec Dec
3
12-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Underhand Lat Pulldown
3
8-10 reps
RPE 8-10
6
Underhand Rows (Cable)
3
8-10 reps
RPE 8-10
7A
Upright Row (Dumbbell)
3
8-10 reps
RPE 8-10
7B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Vertical Pec Dec
3
12-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Underhand Lat Pulldown
3
8-10 reps
RPE 8-10
6
Underhand Rows (Cable)
3
8-10 reps
RPE 8-10
7A
Upright Row (Dumbbell)
3
8-10 reps
RPE 8-10
7B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Vertical Pec Dec
3
12-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Underhand Lat Pulldown
3
8-10 reps
RPE 8-10
6
Underhand Rows (Cable)
3
8-10 reps
RPE 8-10
7A
Upright Row (Dumbbell)
3
8-10 reps
RPE 8-10
7B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Vertical Pec Dec
3
12-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Underhand Lat Pulldown
3
8-10 reps
RPE 8-10
6
Underhand Rows (Cable)
3
8-10 reps
RPE 8-10
7A
Upright Row (Dumbbell)
3
8-10 reps
RPE 8-10
7B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Vertical Pec Dec
3
12-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Underhand Lat Pulldown
3
8-10 reps
RPE 8-10
6
Underhand Rows (Cable)
3
8-10 reps
RPE 8-10
7A
Upright Row (Dumbbell)
3
8-10 reps
RPE 8-10
7B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Vertical Pec Dec
3
12-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Underhand Lat Pulldown
3
8-10 reps
RPE 8-10
6
Underhand Rows (Cable)
3
8-10 reps
RPE 8-10
7A
Upright Row (Dumbbell)
3
8-10 reps
RPE 8-10
7B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Vertical Pec Dec
3
12-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Underhand Lat Pulldown
3
8-10 reps
RPE 8-10
6
Underhand Rows (Cable)
3
8-10 reps
RPE 8-10
7A
Upright Row (Dumbbell)
3
8-10 reps
RPE 8-10
7B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Vertical Pec Dec
3
12-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8-10
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Underhand Lat Pulldown
3
8-10 reps
RPE 8-10
6
Underhand Rows (Cable)
3
8-10 reps
RPE 8-10
7A
Upright Row (Dumbbell)
3
8-10 reps
RPE 8-10
7B
One Arm Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8-10
3
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8-10
7
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8-10
3
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8-10
7
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8-10
3
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8-10
7
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8-10
3
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8-10
7
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8-10
3
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8-10
7
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8-10
3
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8-10
7
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8-10
3
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8-10
7
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8-10
3
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8-10
7
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8-10
3
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8-10
7
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8-10
3
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8-10
7
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8-10
3
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8-10
7
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
12-15 reps
RPE 8-10
2
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 8-10
3
Skull Crusher (Dumbbell)
3
12-15 reps
RPE 8-10
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8-10
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8-10
7
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@8-10
2
Rack Pull (Barbell)
3 Sets
8-10 Reps
@8-10
3
Pendlay Row
3 Sets
8-10 Reps
@8-10
4
Kelso Shrug
2 Sets
12-15 Reps
@8-10
5
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@8-10
6
Reverse Pec Deck
3 Sets
8-10 Reps
@8-10
7
Preacher Curl (Barbell)
3 Sets
12-15 Reps
@8-10
8
Bayesian Curl
3 Sets
6-8 Reps
@8-10
Day 1
1
Pec Deck (Machine)
3 Sets
12-15 Reps
@8-10
2
Decline Bench Press (Barbell)
3 Sets
8-10 Reps
@8-10
3
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8-10
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@8-10
5
Behind The Back Lateral Raise (Cable)
3 Sets
12-15 Reps
@8-10
6
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@8-10
7A
Tricep Extension (Cable)
3 Sets
12-15 Reps
@8-10
7B
Seated Dip (Machine)
3 Sets
6-8 Reps
@8-10
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2A
Leg Extension
3 Sets
12-15 Reps
@8-10
2B
Leg Curl
3 Sets
12-15 Reps
@8-10
3
Single-Leg Leg Curl
3 Sets
8-10 Reps
@8-10
4
Hip Adductor (Machine)
2 Sets
12-15 Reps
@8-10
5
Overhead Press (Barbell)
3 Sets
8-10 Reps
@8-10
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Vertical Pec Dec
3 Sets
12-15 Reps
@8-10
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-10
4
Pull-Up (Weighted)
3 Sets
AMRAP
@10
5
Underhand Lat Pulldown
3 Sets
8-10 Reps
@8-10
6
Underhand Rows (Cable)
3 Sets
8-10 Reps
@8-10
7A
Upright Row (Dumbbell)
3 Sets
8-10 Reps
@8-10
7B
One Arm Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8-10
Day 5
1
Dip (Weighted)
3 Sets
12-15 Reps
@8-10
2
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
@8-10
3
Skull Crusher (Dumbbell)
3 Sets
12-15 Reps
@8-10
4
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@8-10
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@8-10
6
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8-10
7
Reverse Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
@8-10