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BoostcampPNG

PHUL (5day) modified version by FisH

by fishh s
5 athletes joined

Program Description

i created the program for me feel free to try it (high frequency training )

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 24, 2024 01:47
  • Last Edited
    Nov 03, 2024 05:49

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.9%
Front Delts
13.6%
Triceps
12.8%
Chest
9.8%
Middle Delts
9.8%
Lats
6.3%
Biceps
5.8%
Hamstrings
5.7%
Glutes
4.7%
Quadriceps
4.5%
Rear Delts
4%
Forearms
3.4%
Calves
2.7%
Lower Back
1.9%
Abs
0.7%
Adductors
0.2%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
80%
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
4A
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5
Military Press (Barbell)
4
8-12 reps
RPE 9.5
6A
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
6B
Rear Delt Row
3
12 reps
RPE 9
7
High Row
3
8-10 reps
RPE 9.5
8
One Arm Bent Over Row
2
10 reps
RPE 9
9
Underhand Lat Pulldown
2
15 reps
RPE 9
10
Lateral Raise (Cable)
3
12 reps
RPE 9
11
Skull Crusher
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
80%
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
4A
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5
Military Press (Barbell)
4
8-12 reps
RPE 9.5
6A
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
6B
Rear Delt Row
3
12 reps
RPE 9
7
High Row
3
8-10 reps
RPE 9.5
8
One Arm Bent Over Row
2
10 reps
RPE 9
9
Underhand Lat Pulldown
2
15 reps
RPE 9
10
Lateral Raise (Cable)
3
12 reps
RPE 9
11
Skull Crusher
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
80%
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
4A
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5
Military Press (Barbell)
4
8-12 reps
RPE 9.5
6A
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
6B
Rear Delt Row
3
12 reps
RPE 9
7
High Row
3
8-10 reps
RPE 9.5
8
One Arm Bent Over Row
2
10 reps
RPE 9
9
Underhand Lat Pulldown
2
15 reps
RPE 9
10
Lateral Raise (Cable)
3
12 reps
RPE 9
11
Skull Crusher
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
80%
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
4A
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5
Military Press (Barbell)
4
8-12 reps
RPE 9.5
6A
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
6B
Rear Delt Row
3
12 reps
RPE 9
7
High Row
3
8-10 reps
RPE 9.5
8
One Arm Bent Over Row
2
10 reps
RPE 9
9
Underhand Lat Pulldown
2
15 reps
RPE 9
10
Lateral Raise (Cable)
3
12 reps
RPE 9
11
Skull Crusher
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
80%
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
4A
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5
Military Press (Barbell)
4
8-12 reps
RPE 9.5
6A
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
6B
Rear Delt Row
3
12 reps
RPE 9
7
High Row
3
8-10 reps
RPE 9.5
8
One Arm Bent Over Row
2
10 reps
RPE 9
9
Underhand Lat Pulldown
2
15 reps
RPE 9
10
Lateral Raise (Cable)
3
12 reps
RPE 9
11
Skull Crusher
3
10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
80%
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
4A
Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5
Military Press (Barbell)
4
8-12 reps
RPE 9.5
6A
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
6B
Rear Delt Row
3
12 reps
RPE 9
7
High Row
3
8-10 reps
RPE 9.5
8
One Arm Bent Over Row
2
10 reps
RPE 9
9
Underhand Lat Pulldown
2
15 reps
RPE 9
10
Lateral Raise (Cable)
3
12 reps
RPE 9
11
Skull Crusher
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-10 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3A
Single-Leg Leg Curl
3
8-12 reps
RPE 9.5
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
4A
Calf Raise (Leg Press)
4
15 reps
RPE 9
4B
Hammer Curl
3
10 reps
RPE 9.5
5
Hip Thrust (Barbell)
3
15 reps
RPE 9.5
6
Wrist Curls
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
2 reps
RPE 9
RPE 9.5
2
Leg Press
4
10-12 reps
RPE 9
3A
Calf Raise (Leg Press)
4
15 reps
RPE 9
3B
Hammer Curl
3
10 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
5A
Leg Curl
2
12 reps
RPE 9
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
15 reps
RPE 9.5
7
Wrist Curls
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-10 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3A
Single-Leg Leg Curl
3
8-12 reps
RPE 9.5
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
4A
Calf Raise (Leg Press)
4
15 reps
RPE 9
4B
Hammer Curl
3
10 reps
RPE 9.5
5
Hip Thrust (Barbell)
3
15 reps
RPE 9.5
6
Wrist Curls
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
2 reps
RPE 9
RPE 9.5
2
Leg Press
4
10-12 reps
RPE 9
3A
Calf Raise (Leg Press)
4
15 reps
RPE 9
3B
Hammer Curl
3
10 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
5A
Leg Curl
2
12 reps
RPE 9
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
15 reps
RPE 9.5
7
Wrist Curls
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-10 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3A
Single-Leg Leg Curl
3
8-12 reps
RPE 9.5
3B
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
4A
Calf Raise (Leg Press)
4
15 reps
RPE 9
4B
Hammer Curl
3
10 reps
RPE 9.5
5
Hip Thrust (Barbell)
3
15 reps
RPE 9.5
6
Wrist Curls
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
2 reps
RPE 9
RPE 9.5
2
Leg Press
4
10-12 reps
RPE 9
3A
Calf Raise (Leg Press)
4
15 reps
RPE 9
3B
Hammer Curl
3
10 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
5A
Leg Curl
2
12 reps
RPE 9
5B
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
6
Hip Thrust (Barbell)
3
15 reps
RPE 9.5
7
Wrist Curls
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Machine)
2
15 reps
RPE 9.5
5
Military Press (Barbell)
4
8-12 reps
RPE 9
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
9
Skull Crusher
2
10 reps
RPE 9.5
10
Upright Row (Barbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Machine)
2
15 reps
RPE 9.5
5
Military Press (Barbell)
4
8-12 reps
RPE 9
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
9
Skull Crusher
2
10 reps
RPE 9.5
10
Upright Row (Barbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Machine)
2
15 reps
RPE 9.5
5
Military Press (Barbell)
4
8-12 reps
RPE 9
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
9
Skull Crusher
2
10 reps
RPE 9.5
10
Upright Row (Barbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Machine)
2
15 reps
RPE 9.5
5
Military Press (Barbell)
4
8-12 reps
RPE 9
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
9
Skull Crusher
2
10 reps
RPE 9.5
10
Upright Row (Barbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Machine)
2
15 reps
RPE 9.5
5
Military Press (Barbell)
4
8-12 reps
RPE 9
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
9
Skull Crusher
2
10 reps
RPE 9.5
10
Upright Row (Barbell)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9.5
4
Lateral Raise (Machine)
2
15 reps
RPE 9.5
5
Military Press (Barbell)
4
8-12 reps
RPE 9
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7
Tricep Pushdown (Cable)
2
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
8 reps
RPE 9.5
9
Skull Crusher
2
10 reps
RPE 9.5
10
Upright Row (Barbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Single-Leg Leg Curl
4
10 reps
RPE 9
4A
Lat Pulldown
4
15 reps
RPE 9
4B
Rear Delt Fly (Cable)
5
12-15 reps
RPE 9.5
6
Standing Pullover (Cable)
3
15 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 9
8A
Calf Raise (Leg Press)
3
15 reps
RPE 9
8B
Hammer Curl
3
10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
10
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10 reps
RPE 9
3A
Lat Pulldown
4
15 reps
RPE 9
3B
Rear Delt Fly (Cable)
5
12-15 reps
RPE 9.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
6
Standing Pullover (Cable)
3
15 reps
RPE 9
7A
Calf Raise (Leg Press)
3
15 reps
RPE 9
7B
Hammer Curl
3
10 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
9
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Single-Leg Leg Curl
4
10 reps
RPE 9
4A
Lat Pulldown
4
15 reps
RPE 9
4B
Rear Delt Fly (Cable)
5
12-15 reps
RPE 9.5
6
Standing Pullover (Cable)
3
15 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 9
8A
Calf Raise (Leg Press)
3
15 reps
RPE 9
8B
Hammer Curl
3
10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
10
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10 reps
RPE 9
3A
Lat Pulldown
4
15 reps
RPE 9
3B
Rear Delt Fly (Cable)
5
12-15 reps
RPE 9.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
6
Standing Pullover (Cable)
3
15 reps
RPE 9
7A
Calf Raise (Leg Press)
3
15 reps
RPE 9
7B
Hammer Curl
3
10 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
9
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Single-Leg Leg Curl
4
10 reps
RPE 9
4A
Lat Pulldown
4
15 reps
RPE 9
4B
Rear Delt Fly (Cable)
5
12-15 reps
RPE 9.5
6
Standing Pullover (Cable)
3
15 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 9
8A
Calf Raise (Leg Press)
3
15 reps
RPE 9
8B
Hammer Curl
3
10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
10
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10 reps
RPE 9
3A
Lat Pulldown
4
15 reps
RPE 9
3B
Rear Delt Fly (Cable)
5
12-15 reps
RPE 9.5
5
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
6
Standing Pullover (Cable)
3
15 reps
RPE 9
7A
Calf Raise (Leg Press)
3
15 reps
RPE 9
7B
Hammer Curl
3
10 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
9
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
1B
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Military Press (Barbell)
4
8-12 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5B
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9.5
8
Wrist Curls
3
12-15 reps
RPE 9.5
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
1B
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Military Press (Barbell)
4
8-12 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5B
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9.5
7B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
8
Wrist Curls
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
1B
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Military Press (Barbell)
4
8-12 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5B
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9.5
8
Wrist Curls
3
12-15 reps
RPE 9.5
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
1B
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Military Press (Barbell)
4
8-12 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5B
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9.5
7B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
8
Wrist Curls
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
1B
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Military Press (Barbell)
4
8-12 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5B
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9.5
8
Wrist Curls
3
12-15 reps
RPE 9.5
9
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
1B
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9.5
3
Military Press (Barbell)
4
8-12 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5B
Lateral Raise (Cable)
3
12-15 reps
RPE 9.5
6
Shrug (Barbell)
4
20 reps
RPE 9.5
7A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9.5
7B
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
8
Wrist Curls
3
12-15 reps
RPE 9
Week 1
1 / 6 Weeks
Day 5
1A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9.5
1B
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9.5
3
Military Press (Barbell)
4 Sets
8-12 Reps
@9
4
Cable Crossover
3 Sets
12 Reps
@9
5A
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
5B
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9.5
6
Shrug (Barbell)
4 Sets
20 Reps
@9.5
7
Tricep Extension (Dumbbell)
3 Sets
8-10 Reps
@9.5
8
Wrist Curls
3 Sets
12-15 Reps
@9.5
9
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
Day 4
1
Front Squat (Barbell)
4 Sets
6-10 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9.5
3
Single-Leg Leg Curl
4 Sets
10 Reps
@9
4A
Lat Pulldown
4 Sets
15 Reps
@9
4B
Rear Delt Fly (Cable)
5 Sets
12-15 Reps
@9.5
6
Standing Pullover (Cable)
3 Sets
15 Reps
@9
7
Seated Row (Cable)
3 Sets
12 Reps
@9
8A
Calf Raise (Leg Press)
3 Sets
15 Reps
@9
8B
Hammer Curl
3 Sets
10 Reps
@9
9
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
10
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@9.5
Day 3
1
Bench Press (Barbell)
1 Set
1 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9.5
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9.5
4
Lateral Raise (Machine)
2 Sets
15 Reps
@9.5
5
Military Press (Barbell)
4 Sets
8-12 Reps
@9
6
Shrug (Barbell)
4 Sets
20 Reps
@9.5
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@9
8
Tricep Extension (Dumbbell)
2 Sets
8 Reps
@9.5
9
Skull Crusher
2 Sets
10 Reps
@9.5
10
Upright Row (Barbell)
3 Sets
12-15 Reps
@9
Day 1
1
Bench Press (Paused)
1 Set
1 Reps
80%
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9.5
4A
Chest Fly (Dumbbell)
2 Sets
10-12 Reps
@9
4B
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9
5
Military Press (Barbell)
4 Sets
8-12 Reps
@9.5
6A
Chest Supported Row (Machine)
3 Sets
10 Reps
@9.5
6B
Rear Delt Row
3 Sets
12 Reps
@9
7
High Row
3 Sets
8-10 Reps
@9.5
8
One Arm Bent Over Row
2 Sets
10 Reps
@9
9
Underhand Lat Pulldown
2 Sets
15 Reps
@9
10
Lateral Raise (Cable)
3 Sets
12 Reps
@9
11
Skull Crusher
3 Sets
10 Reps
@9.5
Day 2
1
Squat (Barbell)
3 Sets
1-10 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3A
Single-Leg Leg Curl
3 Sets
8-12 Reps
@9.5
3B
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9.5
4A
Calf Raise (Leg Press)
4 Sets
15 Reps
@9
4B
Hammer Curl
3 Sets
10 Reps
@9.5
5
Hip Thrust (Barbell)
3 Sets
15 Reps
@9.5
6
Wrist Curls
3 Sets
15 Reps
@9.5