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Beach Mass Upper Lower Program

by Christopher G.

Program Description

High Intensity, Upper Body Focused Program to maximize Hypertrophy. Each muscle group is trained at least 2x per week with different exercises and rep ranges. It starts relatively easy with few sets per muscle group to get accustomed and progressively goes up in volume or intensity each week by adding a set or RPE here and there. Quality over quantity! As an advanced trainee, every set should be done with good and controlled technique, but relatively close to failure with 3-1 RIR/ 7-9 RPE. Don't go all out in every set, especially in the first 1-4 weeks. Feel free to adjust the exercise selection and number of sets according to your needs and recovery capabilities. Apply deloads whenever necessary.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 31, 2024 03:29
  • Last Edited
    Sep 05, 2024 01:57
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 7
2
Leg Press
2
6-12 reps
RPE 7
3
Incline Curl (Dumbbell)
2
8-15 reps
RPE 8
4
Seated Straight Leg Calf Raise Machine
2
15-20 reps
RPE 7
5
Lat Pulldown (Single Arm)
2
12-20 reps
RPE 7
6
Lunge (Dumbbell)
1
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 8
2
Leg Press
2
6-12 reps
RPE 8
3
Incline Curl (Dumbbell)
2
8-15 reps
RPE 8.5
4
Seated Straight Leg Calf Raise Machine
2
15-20 reps
RPE 8
5
Lat Pulldown (Single Arm)
2
12-20 reps
RPE 8
6
Lunge (Dumbbell)
1
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 8
2
Leg Press
2
6-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8.5
4
Seated Straight Leg Calf Raise Machine
2
15-20 reps
RPE 8
5
Lat Pulldown (Single Arm)
3
12-20 reps
RPE 8
6
Lunge (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 8
2
Leg Press
2
6-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8.5
4
Seated Straight Leg Calf Raise Machine
2
15-20 reps
RPE 8
5
Lat Pulldown (Single Arm)
3
12-20 reps
RPE 8
6
Lunge (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 8
2
Leg Press
3
6-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8.5
4
Seated Straight Leg Calf Raise Machine
3
15-20 reps
RPE 8
5
Lat Pulldown (Single Arm)
3
12-20 reps
RPE 8
6
Lunge (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 8
2
Leg Press
3
6-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-15 reps
RPE 8.5
4
Seated Straight Leg Calf Raise Machine
3
15-20 reps
RPE 8
5
Lat Pulldown (Single Arm)
3
12-20 reps
RPE 8
6
Lunge (Dumbbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 8.5
2
Leg Press
3
6-12 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
4
Seated Straight Leg Calf Raise Machine
3
15-20 reps
RPE 8.5
5
Lat Pulldown (Single Arm)
3
12-20 reps
RPE 8.5
6
Lunge (Dumbbell)
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 8.5
2
Leg Press
3
6-12 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
4
Seated Straight Leg Calf Raise Machine
3
15-20 reps
RPE 8.5
5
Lat Pulldown (Single Arm)
3
12-20 reps
RPE 8.5
6
Lunge (Dumbbell)
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 8.5
2
Leg Press
3
6-12 reps
RPE 8.5
3
Incline Curl (Dumbbell)
3
8-15 reps
RPE 9
4
Seated Straight Leg Calf Raise Machine
3
15-20 reps
RPE 8.5
5
Lat Pulldown (Single Arm)
3
12-20 reps
RPE 8.5
6
Lunge (Dumbbell)
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-15 reps
RPE 8.5
2
Leg Press
3
6-12 reps
RPE 8.5
3
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
4
Seated Straight Leg Calf Raise Machine
3
15-20 reps
RPE 8.5
5
Lat Pulldown (Single Arm)
4
12-20 reps
RPE 8.5
6
Lunge (Dumbbell)
2
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-15 reps
RPE 9
2
Leg Press
3
6-12 reps
RPE 9
3
Incline Curl (Dumbbell)
4
8-15 reps
RPE 10
4
Seated Straight Leg Calf Raise Machine
3
15-20 reps
RPE 9
5
Lat Pulldown (Single Arm)
4
12-20 reps
RPE 9
6
Lunge (Dumbbell)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
10-15 reps
RPE 10
2
Leg Press
3
6-12 reps
RPE 9
3
Incline Curl (Dumbbell)
4
8-15 reps
RPE 10
4
Seated Straight Leg Calf Raise Machine
3
15-20 reps
RPE 9
5
Lat Pulldown (Single Arm)
4
12-20 reps
RPE 10
6
Lunge (Dumbbell)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 7
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 7
3
Pec Fly (Dumbbell)
2
10-15 reps
RPE 7
4
Chest Supported Low Row (Machine
2
10-15 reps
RPE 7
5
Seated Dip (Machine)
2
8-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 8
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8
3
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
4
Chest Supported Low Row (Machine
2
10-15 reps
RPE 8
5
Seated Dip (Machine)
2
8-12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
3
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
4
Chest Supported Low Row (Machine
2
10-15 reps
RPE 8
5
Seated Dip (Machine)
2
8-12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
3
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
4
Chest Supported Low Row (Machine
2
10-15 reps
RPE 8
5
Seated Dip (Machine)
2
8-12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
3
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
4
Chest Supported Low Row (Machine
3
10-15 reps
RPE 8
5
Seated Dip (Machine)
3
8-12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Chest Supported Low Row (Machine
3
10-15 reps
RPE 8
5
Seated Dip (Machine)
3
8-12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8.5
4
Chest Supported Low Row (Machine
3
10-15 reps
RPE 8.5
5
Seated Dip (Machine)
3
8-12 reps
RPE 8.5
6
One Arm Lateral Raise (Cable)
3
10-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8.5
4
Chest Supported Low Row (Machine
3
10-15 reps
RPE 8.5
5
Seated Dip (Machine)
3
8-12 reps
RPE 8.5
6
One Arm Lateral Raise (Cable)
3
10-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8.5
4
Chest Supported Low Row (Machine
3
10-15 reps
RPE 8.5
5
Seated Dip (Machine)
3
8-12 reps
RPE 8.5
6
One Arm Lateral Raise (Cable)
3
10-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
10-15 reps
RPE 8.5
3
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8.5
4
Chest Supported Low Row (Machine
3
10-15 reps
RPE 8.5
5
Seated Dip (Machine)
3
8-12 reps
RPE 8.5
6
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
2
Chest Supported Row (Machine)
4
10-15 reps
RPE 9
3
Pec Fly (Dumbbell)
3
10-15 reps
RPE 9
4
Chest Supported Low Row (Machine
3
10-15 reps
RPE 9
5
Seated Dip (Machine)
3
8-12 reps
RPE 9
6
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-15 reps
RPE 9
2
Chest Supported Row (Machine)
4
10-15 reps
RPE 10
3
Pec Fly (Dumbbell)
3
10-15 reps
RPE 9
4
Chest Supported Low Row (Machine
3
10-15 reps
RPE 9
5
Seated Dip (Machine)
3
8-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
4
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-12 reps
RPE 7
2
Squat (Smith Machine)
2
8-12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 7
4
Leg Extension
2
10-15 reps
RPE 7
5
Preacher Curl (Dumbbell)
2
12-20 reps
RPE 8
6
Standing Calf Raise
2
20-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-12 reps
RPE 8
2
Squat (Smith Machine)
2
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Preacher Curl (Dumbbell)
2
12-20 reps
RPE 8.5
6
Standing Calf Raise
2
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
2
Squat (Smith Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 8.5
6
Standing Calf Raise
2
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
2
Squat (Smith Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 8
4
Leg Extension
2
10-15 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 8.5
6
Standing Calf Raise
2
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
2
Squat (Smith Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 8.5
6
Standing Calf Raise
2
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8
2
Squat (Smith Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 8.5
6
Standing Calf Raise
3
20-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8.5
2
Squat (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 9
6
Standing Calf Raise
3
20-30 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8.5
2
Squat (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 9
6
Standing Calf Raise
3
20-30 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8.5
2
Squat (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
3
6-12 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
12-20 reps
RPE 9
6
Standing Calf Raise
3
20-30 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8.5
2
Squat (Smith Machine)
3
8-12 reps
RPE 8.5
3
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 8.5
4
Leg Extension
4
10-15 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
4
12-20 reps
RPE 9
6
Standing Calf Raise
3
20-30 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
2
Squat (Smith Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 9
4
Leg Extension
4
10-15 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
12-20 reps
RPE 10
6
Standing Calf Raise
3
20-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
2
Squat (Smith Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 10
4
Leg Extension
4
10-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
4
12-20 reps
RPE 10
6
Standing Calf Raise
3
20-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
RPE 7
2
Seated Double Hand Cable Lateral Raises
2
8-15 reps
RPE 7
3
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 7
4
Chest Press (Machine)
2
10-15 reps
RPE 7
5
Face Pull
2
12-20 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
12-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
RPE 8
2
Seated Double Hand Cable Lateral Raises
2
8-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 8
4
Chest Press (Machine)
2
10-15 reps
RPE 8
5
Face Pull
2
12-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 8
2
Seated Double Hand Cable Lateral Raises
3
8-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
Chest Press (Machine)
2
10-15 reps
RPE 8
5
Face Pull
3
12-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 8
2
Seated Double Hand Cable Lateral Raises
3
8-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
Chest Press (Machine)
2
10-15 reps
RPE 8
5
Face Pull
3
12-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 8
2
Seated Double Hand Cable Lateral Raises
3
8-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
Chest Press (Machine)
3
10-15 reps
RPE 8
5
Face Pull
3
12-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 8
2
Seated Double Hand Cable Lateral Raises
3
8-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
Chest Press (Machine)
3
10-15 reps
RPE 8
5
Face Pull
3
12-20 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 8.5
2
Seated Double Hand Cable Lateral Raises
3
8-15 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8.5
4
Chest Press (Machine)
3
10-15 reps
RPE 8.5
5
Face Pull
3
12-20 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 8.5
2
Seated Double Hand Cable Lateral Raises
3
8-15 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8.5
4
Chest Press (Machine)
3
10-15 reps
RPE 8.5
5
Face Pull
3
12-20 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 8.5
2
Seated Double Hand Cable Lateral Raises
3
8-15 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8.5
4
Chest Press (Machine)
3
10-15 reps
RPE 8.5
5
Face Pull
3
12-20 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
RPE 8.5
2
Seated Double Hand Cable Lateral Raises
4
8-15 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
4
10-15 reps
RPE 8.5
4
Chest Press (Machine)
3
10-15 reps
RPE 8.5
5
Face Pull
4
12-20 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
RPE 9
2
Seated Double Hand Cable Lateral Raises
4
8-15 reps
RPE 9
3
Incline Bench Press (Smith Machine)
4
10-15 reps
RPE 9
4
Chest Press (Machine)
3
10-15 reps
RPE 9
5
Face Pull
4
12-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
RPE 9
2
Seated Double Hand Cable Lateral Raises
4
8-15 reps
RPE 10
3
Incline Bench Press (Smith Machine)
4
10-15 reps
RPE 9
4
Chest Press (Machine)
3
10-15 reps
RPE 9
5
Face Pull
4
12-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
8-15 Reps
@7
2
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@7
3
Pec Fly (Dumbbell)
2 Sets
10-15 Reps
@7
4
Chest Supported Low Row (Machine
2 Sets
10-15 Reps
@7
5
Seated Dip (Machine)
2 Sets
8-12 Reps
@7
6
One Arm Lateral Raise (Cable)
2 Sets
10-20 Reps
@7
Day 3
1
Romanian Deadlift (Barbell)
1 Set
6-12 Reps
@7
2
Squat (Smith Machine)
2 Sets
8-12 Reps
@7
3
Lat Pulldown (Neutral Grip)
2 Sets
6-12 Reps
@7
4
Leg Extension
2 Sets
10-15 Reps
@7
5
Preacher Curl (Dumbbell)
2 Sets
12-20 Reps
@8
6
Standing Calf Raise
2 Sets
20-30 Reps
@7
Day 4
1
T-Bar Row
2 Sets
8-12 Reps
@7
2
Seated Double Hand Cable Lateral Raises
2 Sets
8-15 Reps
@7
3
Incline Bench Press (Smith Machine)
2 Sets
10-15 Reps
@7
4
Chest Press (Machine)
2 Sets
10-15 Reps
@7
5
Face Pull
2 Sets
12-20 Reps
@7
6
Overhead Tricep Extension (Cable)
2 Sets
12-20 Reps
@7
Day 1
1
Lying Leg Curl
2 Sets
10-15 Reps
@7
2
Leg Press
2 Sets
6-12 Reps
@7
3
Incline Curl (Dumbbell)
2 Sets
8-15 Reps
@8
4
Seated Straight Leg Calf Raise Machine
2 Sets
15-20 Reps
@7
5
Lat Pulldown (Single Arm)
2 Sets
12-20 Reps
@7
6
Lunge (Dumbbell)
1 Set
10-15 Reps
@7