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BoostcampPNG

๐•ฎ๐–๐–Ž๐–’๐–Š๐–—๐–†

by Hady A.

Program Description

โ€ข A mixture of fullbody, upper-lower and a bro day for an arm growth focused 4-day split with 2x a week frequency for the back and lower body and 3x a week frequency for arms. โ€ข I recommend using the basic double progression method with all exercises. Whether you want you use straight sets or reverse pyramid sets is up to you as long as youโ€™re going hard with good technique. โ€ข Recommended days: Saturday, Monday, Tuesday, Thursday. โ€ข Inspired by what Iโ€™ve learned from amazing people such as Bald Omni-man, Peter Katcherian, Jeoffery Verity Schofield, Alex Leonidas, Jeff Nippard, Dr. Mike Israetel & Steve Shaw. Highly recommend you go follow these guys for a wealth of information

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 04, 2024 03:13
  • Last Edited
    Jun 18, 2025 09:17

Summary

Unlock your strength with ๐•ฎ๐–Ž๐–’๐–Š๐–—๐–†, a comprehensive 12-week program designed for serious lifters. Train four days a week with a focus on upper body power, featuring exercises like the Seated Shoulder Press and Weighted Chin-Ups, tailored to push your limits and build muscle. Each session is structured to maximize intensity and efficiency, ensuring you see real progress. Equip yourself with a full gym and get ready to elevate your training to new heights!
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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
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Preacher Curl (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Leg Extension
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Preacher Curl (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Leg Extension
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Preacher Curl (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Leg Extension
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Preacher Curl (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Leg Extension
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Preacher Curl (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Leg Extension
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Preacher Curl (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Leg Extension
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Preacher Curl (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Leg Extension
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Preacher Curl (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Leg Extension
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Preacher Curl (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Leg Extension
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Preacher Curl (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Leg Extension
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Preacher Curl (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Leg Extension
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Preacher Curl (Dumbbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Romanian Deadlift (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
6
Leg Extension
1
1
1
1
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 9.5
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
7 reps
5 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Lunge (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 9.5
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
7 reps
5 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Split Squat (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 9.5
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
7 reps
5 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Split Squat (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 9.5
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
7 reps
5 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Split Squat (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 9.5
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
7 reps
5 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Split Squat (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 9.5
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
7 reps
5 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Split Squat (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 9.5
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
7 reps
5 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Split Squat (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 9.5
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
7 reps
5 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Split Squat (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 9.5
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
7 reps
5 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Split Squat (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 9.5
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
7 reps
5 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Split Squat (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 9.5
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
7 reps
5 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Split Squat (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 9.5
RPE 10
RPE 10
RPE 10
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
7 reps
5 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Split Squat (Barbell)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
4
Lateral Raise (Cable)
1
1
1
1
15 reps
13 reps
11 reps
9 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Extension (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
6
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
2
Dip (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Skull Crusher
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Lying Side Lateral Raise
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
2
Dip (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Skull Crusher
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Lying Side Lateral Raise
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
2
Dip (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Skull Crusher
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Lying Side Lateral Raise
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
2
Dip (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Skull Crusher
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Lying Side Lateral Raise
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
2
Dip (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Skull Crusher
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Lying Side Lateral Raise
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
2
Dip (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Skull Crusher
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Lying Side Lateral Raise
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
2
Dip (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Skull Crusher
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Lying Side Lateral Raise
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
2
Dip (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Skull Crusher
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Lying Side Lateral Raise
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
2
Dip (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Skull Crusher
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Lying Side Lateral Raise
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
2
Dip (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Skull Crusher
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Lying Side Lateral Raise
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
2
Dip (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Skull Crusher
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Lying Side Lateral Raise
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
2
Dip (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
4
Skull Crusher
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Lying Side Lateral Raise
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
4
Seated Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
6
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
Day 4
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
2
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9.5
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
@10
5
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
2
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@9
@9
@9
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
@9
@9
@9.5
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 2
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@9.5
@10
@10
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
7 Reps
5 Reps
@9
@9
@9
@9
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@8
@8.5
@9
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
13 Reps
11 Reps
9 Reps
@10
@10
@10
@10