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BoostcampPNG

Revised program

by Austin D.
2 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
    Oct 06, 2025 02:31
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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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 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 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 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