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Scott's Hypertrophy Program

by Scott G.

Program Description

This Hypertrophy Program is designed for building strength and Hypertrophy in Beginner to Intermediate Lifters.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 26, 2025 06:20
  • Last Edited
    Mar 26, 2025 06:45
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
2
10 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
6
Face Pull
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
4
Single Leg Calf Raise (Bodyweight)
3
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Seated Dumbbell Curl
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
6A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
6B
Wrist Curls
3
20 reps
RPE 9
6C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5
Cable Flexion Row
3
15 reps
RPE 8
6
Upright Row (Barbell)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Single Leg Calf Raise (Bodyweight)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Face Pull
3
20 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
3B
Skull Crusher (Barbell)
3
8 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4B
Wrist Curls
3
20 reps
RPE 9
4C
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Dip (Weighted)
2 Sets
10 Reps
@8
4
Barbell Row
3 Sets
8 Reps
@8
5
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
6
Face Pull
3 Sets
20 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
2
Squat (Barbell)
3 Sets
6 Reps
@8
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@8
4
Single Leg Calf Raise (Bodyweight)
3 Sets
30 Reps
@9
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
3
Skull Crusher (Barbell)
3 Sets
10 Reps
@8
4
Seated Dumbbell Curl
3 Sets
15 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8
6A
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@8
6B
Wrist Curls
3 Sets
20 Reps
@9
6C
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Dumbbell Row
3 Sets
8 Reps
@8
5
Cable Flexion Row
3 Sets
15 Reps
@8
6
Upright Row (Barbell)
3 Sets
15 Reps
@9
Day 5
1
Deadlift (Barbell)
2 Sets
5 Reps
@8
2
Split Squat (Dumbbell)
3 Sets
8 Reps
@8
3
Single Leg Calf Raise (Bodyweight)
3 Sets
20 Reps
@9
Day 6
1
Overhead Press (Barbell)
3 Sets
8 Reps
@8
2
Face Pull
3 Sets
20 Reps
@8
3A
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8
3B
Skull Crusher (Barbell)
3 Sets
8 Reps
@8
4A
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@8
4B
Wrist Curls
3 Sets
20 Reps
@9
4C
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@9