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Mentzer’s Intentzers Program

by Tom
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Program Description

**Mentzer’s Intentzers Program** is a comprehensive 12-week training plan designed to maximize your strength and muscle gains through a focused approach. With 36 training sessions spread across the program, you'll engage in a variety of supersets targeting major muscle groups, including chest, back, legs, and arms. Each workout is meticulously crafted to push your limits, featuring exercises like the Incline Bench Press and Deadlift, ensuring you build both power and endurance. Get ready to transform your physique and elevate your lifting game with this structured and effective program!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Sep 30, 2025 12:46
  • Last Edited
    Sep 30, 2025 02:36
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.1%
Chest
12.5%
Hamstrings
11.4%
Front Delts
7.5%
Triceps
7.1%
Biceps
6.7%
Glutes
6.3%
Middle Delts
5.9%
Lats
5.5%
Rear Delts
5.1%
Calves
3.9%
Abs
3.5%
Upper Back
3.5%
Lower Back
3.1%
Forearms
1.2%
Abductors
0.8%
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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
1A
Chest Fly (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2A
Lying Pullover (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2B
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
3
Deadlift (Barbell)
1
1
1
1
10-10 reps
5-5 reps
2-2 reps
6-10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2A
Lying Pullover (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2B
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
3
Deadlift (Barbell)
1
1
1
1
10-10 reps
5-5 reps
2-2 reps
6-10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2A
Lying Pullover (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2B
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
3
Deadlift (Barbell)
1
1
1
1
10-10 reps
5-5 reps
2-2 reps
6-10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2A
Lying Pullover (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2B
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
3
Deadlift (Barbell)
1
1
1
1
10-10 reps
5-5 reps
2-2 reps
6-10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2A
Lying Pullover (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2B
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
3
Deadlift (Barbell)
1
1
1
1
10-10 reps
5-5 reps
2-2 reps
6-10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2A
Lying Pullover (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2B
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
3
Deadlift (Barbell)
1
1
1
1
10-10 reps
5-5 reps
2-2 reps
6-10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2A
Lying Pullover (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2B
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
3
Deadlift (Barbell)
1
1
1
1
10-10 reps
5-5 reps
2-2 reps
6-10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2A
Lying Pullover (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2B
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
3
Deadlift (Barbell)
1
1
1
1
10-10 reps
5-5 reps
2-2 reps
6-10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2A
Lying Pullover (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2B
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
3
Deadlift (Barbell)
1
1
1
1
10-10 reps
5-5 reps
2-2 reps
6-10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2A
Lying Pullover (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2B
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
3
Deadlift (Barbell)
1
1
1
1
10-10 reps
5-5 reps
2-2 reps
6-10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2A
Lying Pullover (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2B
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
3
Deadlift (Barbell)
1
1
1
1
10-10 reps
5-5 reps
2-2 reps
6-10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2A
Lying Pullover (Cable)
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2B
Lat Pulldown (Close Grip)
1
6-10 reps
RPE 10
3
Deadlift (Barbell)
1
1
1
1
10-10 reps
5-5 reps
2-2 reps
6-10 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Leg Press
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Lying Leg Curl
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
3
Standing Calf Raise
1
1
12-12 reps
6-10 reps
RPE 6
RPE 10
4
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Leg Press
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Lying Leg Curl
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
3
Standing Calf Raise
1
1
12-12 reps
6-10 reps
RPE 6
RPE 10
4
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Leg Press
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Lying Leg Curl
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
3
Standing Calf Raise
1
1
12-12 reps
6-10 reps
RPE 6
RPE 10
4
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Leg Press
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Lying Leg Curl
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
3
Standing Calf Raise
1
1
12-12 reps
6-10 reps
RPE 6
RPE 10
4
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Leg Press
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Lying Leg Curl
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
3
Standing Calf Raise
1
1
12-12 reps
6-10 reps
RPE 6
RPE 10
4
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Leg Press
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Lying Leg Curl
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
3
Standing Calf Raise
1
1
12-12 reps
6-10 reps
RPE 6
RPE 10
4
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Leg Press
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Lying Leg Curl
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
3
Standing Calf Raise
1
1
12-12 reps
6-10 reps
RPE 6
RPE 10
4
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Leg Press
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Lying Leg Curl
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
3
Standing Calf Raise
1
1
12-12 reps
6-10 reps
RPE 6
RPE 10
4
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Leg Press
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Lying Leg Curl
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
3
Standing Calf Raise
1
1
12-12 reps
6-10 reps
RPE 6
RPE 10
4
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Leg Press
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Lying Leg Curl
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
3
Standing Calf Raise
1
1
12-12 reps
6-10 reps
RPE 6
RPE 10
4
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Leg Press
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Lying Leg Curl
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
3
Standing Calf Raise
1
1
12-12 reps
6-10 reps
RPE 6
RPE 10
4
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
1
12-12 reps
6-6 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
1B
Leg Press
1
1
5-5 reps
6-10 reps
RPE 6
RPE 10
2
Lying Leg Curl
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
3
Standing Calf Raise
1
1
12-12 reps
6-10 reps
RPE 6
RPE 10
4
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2
Reverse Pec Deck
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
4
Seated Overhead Extension (EZ Bar)
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
5
Dip (Assisted)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2
Reverse Pec Deck
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
4
Seated Overhead Extension (EZ Bar)
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
5
Dip (Assisted)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2
Reverse Pec Deck
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
4
Seated Overhead Extension (EZ Bar)
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
5
Dip (Assisted)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2
Reverse Pec Deck
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
4
Seated Overhead Extension (EZ Bar)
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
5
Dip (Assisted)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2
Reverse Pec Deck
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
4
Seated Overhead Extension (EZ Bar)
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
5
Dip (Assisted)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2
Reverse Pec Deck
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
4
Seated Overhead Extension (EZ Bar)
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
5
Dip (Assisted)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2
Reverse Pec Deck
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
4
Seated Overhead Extension (EZ Bar)
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
5
Dip (Assisted)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2
Reverse Pec Deck
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
4
Seated Overhead Extension (EZ Bar)
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
5
Dip (Assisted)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2
Reverse Pec Deck
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
4
Seated Overhead Extension (EZ Bar)
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
5
Dip (Assisted)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2
Reverse Pec Deck
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
4
Seated Overhead Extension (EZ Bar)
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
5
Dip (Assisted)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2
Reverse Pec Deck
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
4
Seated Overhead Extension (EZ Bar)
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
5
Dip (Assisted)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
2
Reverse Pec Deck
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
3
Bicep Curl (Barbell)
1
1
1
10-10 reps
4-4 reps
6-10 reps
RPE 6
RPE 7.5
RPE 10
4
Seated Overhead Extension (EZ Bar)
1
1
10-10 reps
6-10 reps
RPE 6
RPE 10
5
Dip (Assisted)
1
6-10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Chest Fly (Cable)
1 Set
1 Set
1 Set
12-12 Reps
6-6 Reps
6-10 Reps
@6
@7.5
@10
1B
Incline Bench Press (Dumbbell)
1 Set
6-10 Reps
@10
2A
Lying Pullover (Cable)
1 Set
1 Set
1 Set
12-12 Reps
6-6 Reps
6-10 Reps
@6
@7.5
@10
2B
Lat Pulldown (Close Grip)
1 Set
6-10 Reps
@10
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10-10 Reps
5-5 Reps
2-2 Reps
6-10 Reps
@6
@7.5
@8.5
@10
Day 2
1A
Leg Extension
1 Set
1 Set
1 Set
12-12 Reps
6-6 Reps
6-10 Reps
@6
@7.5
@10
1B
Leg Press
1 Set
1 Set
5-5 Reps
6-10 Reps
@6
@10
2
Lying Leg Curl
1 Set
1 Set
1 Set
10-10 Reps
4-4 Reps
6-10 Reps
@6
@7.5
@10
3
Standing Calf Raise
1 Set
1 Set
12-12 Reps
6-10 Reps
@6
@10
4
Decline Sit Up (Weighted)
1 Set
12-20 Reps
@10
Day 3
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-10 Reps
4-4 Reps
6-10 Reps
@6
@7.5
@10
2
Reverse Pec Deck
1 Set
1 Set
10-10 Reps
6-10 Reps
@6
@10
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10-10 Reps
4-4 Reps
6-10 Reps
@6
@7.5
@10
4
Seated Overhead Extension (EZ Bar)
1 Set
1 Set
10-10 Reps
6-10 Reps
@6
@10
5
Dip (Assisted)
1 Set
6-10 Reps
@10