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BoostcampPNG

Overcome your Genetics

by Daniel M.
1 athletes joined

Program Description

To achieve maximum overall results through both high weight low rep AND low weight high rep sets.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 21, 2026 03:42
  • Last Edited
    Feb 21, 2026 04:53
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.4%
Biceps
13.5%
Front Delts
11.1%
Chest
9.7%
Upper Back
9.7%
Lats
7.7%
Quadriceps
5.8%
Hamstrings
5.8%
Glutes
4.8%
Forearms
3.9%
Middle Delts
3.9%
Abs
2.9%
Lower Back
1%
Adductors
1%
Calves
1%
Abductors
0.5%
Rear Delts
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
3
5-10 reps
RPE 10
5
Chest Fly (Dumbbell)
3
5-10 reps
RPE 10
6
Tricep Kickback
3
5-10 reps
RPE 10
7
Chest Press (Machine)
3
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 10
9
Chest Fly (Machine)
3
5-10 reps
RPE 10
10
Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
3
5-10 reps
RPE 10
5
Chest Fly (Dumbbell)
3
5-10 reps
RPE 10
6
Tricep Kickback
3
5-10 reps
RPE 10
7
Chest Press (Machine)
3
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 10
9
Chest Fly (Machine)
3
5-10 reps
RPE 10
10
Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
3
5-10 reps
RPE 10
5
Chest Fly (Dumbbell)
3
5-10 reps
RPE 10
6
Tricep Kickback
3
5-10 reps
RPE 10
7
Chest Press (Machine)
3
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 10
9
Chest Fly (Machine)
3
5-10 reps
RPE 10
10
Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
3
5-10 reps
RPE 10
5
Chest Fly (Dumbbell)
3
5-10 reps
RPE 10
6
Tricep Kickback
3
5-10 reps
RPE 10
7
Chest Press (Machine)
3
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 10
9
Chest Fly (Machine)
3
5-10 reps
RPE 10
10
Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
3
5-10 reps
RPE 10
5
Chest Fly (Dumbbell)
3
5-10 reps
RPE 10
6
Tricep Kickback
3
5-10 reps
RPE 10
7
Chest Press (Machine)
3
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 10
9
Chest Fly (Machine)
3
5-10 reps
RPE 10
10
Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
3
5-10 reps
RPE 10
5
Chest Fly (Dumbbell)
3
5-10 reps
RPE 10
6
Tricep Kickback
3
5-10 reps
RPE 10
7
Chest Press (Machine)
3
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 10
9
Chest Fly (Machine)
3
5-10 reps
RPE 10
10
Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
3
5-10 reps
RPE 10
5
Chest Fly (Dumbbell)
3
5-10 reps
RPE 10
6
Tricep Kickback
3
5-10 reps
RPE 10
7
Chest Press (Machine)
3
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 10
9
Chest Fly (Machine)
3
5-10 reps
RPE 10
10
Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 10
2
Skull Crusher (Barbell)
3
5-10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
5-10 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
3
5-10 reps
RPE 10
5
Chest Fly (Dumbbell)
3
5-10 reps
RPE 10
6
Tricep Kickback
3
5-10 reps
RPE 10
7
Chest Press (Machine)
3
5-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 10
9
Chest Fly (Machine)
3
5-10 reps
RPE 10
10
Tricep Pushdown (Cable)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 10
3
Seated Row (Cable)
3
5-10 reps
RPE 10
4
Concentration Curl
3
5-10 reps
RPE 10
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Zottman Curls
3
5-10 reps
RPE 10
7
T-Bar Row
3
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 10
9
Deadlift (Barbell)
3
5-10 reps
RPE 10
10
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 10
3
Seated Row (Cable)
3
5-10 reps
RPE 10
4
Concentration Curl
3
5-10 reps
RPE 10
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Zottman Curls
3
5-10 reps
RPE 10
7
T-Bar Row
3
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 10
9
Deadlift (Barbell)
3
5-10 reps
RPE 10
10
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 10
3
Seated Row (Cable)
3
5-10 reps
RPE 10
4
Concentration Curl
3
5-10 reps
RPE 10
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Zottman Curls
3
5-10 reps
RPE 10
7
T-Bar Row
3
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 10
9
Deadlift (Barbell)
3
5-10 reps
RPE 10
10
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 10
3
Seated Row (Cable)
3
5-10 reps
RPE 10
4
Concentration Curl
3
5-10 reps
RPE 10
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Zottman Curls
3
5-10 reps
RPE 10
7
T-Bar Row
3
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 10
9
Deadlift (Barbell)
3
5-10 reps
RPE 10
10
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 10
3
Seated Row (Cable)
3
5-10 reps
RPE 10
4
Concentration Curl
3
5-10 reps
RPE 10
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Zottman Curls
3
5-10 reps
RPE 10
7
T-Bar Row
3
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 10
9
Deadlift (Barbell)
3
5-10 reps
RPE 10
10
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 10
3
Seated Row (Cable)
3
5-10 reps
RPE 10
4
Concentration Curl
3
5-10 reps
RPE 10
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Zottman Curls
3
5-10 reps
RPE 10
7
T-Bar Row
3
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 10
9
Deadlift (Barbell)
3
5-10 reps
RPE 10
10
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 10
3
Seated Row (Cable)
3
5-10 reps
RPE 10
4
Concentration Curl
3
5-10 reps
RPE 10
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Zottman Curls
3
5-10 reps
RPE 10
7
T-Bar Row
3
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 10
9
Deadlift (Barbell)
3
5-10 reps
RPE 10
10
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
3
5-10 reps
RPE 10
3
Seated Row (Cable)
3
5-10 reps
RPE 10
4
Concentration Curl
3
5-10 reps
RPE 10
5
Lat Pulldown
3
5-10 reps
RPE 10
6
Zottman Curls
3
5-10 reps
RPE 10
7
T-Bar Row
3
5-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 10
9
Deadlift (Barbell)
3
5-10 reps
RPE 10
10
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Arnold Press
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
9
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
10
Front Raise
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Arnold Press
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
9
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
10
Front Raise
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Arnold Press
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
9
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
10
Front Raise
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Arnold Press
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
9
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
10
Front Raise
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Arnold Press
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
9
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
10
Front Raise
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Arnold Press
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
9
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
10
Front Raise
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Arnold Press
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
9
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
10
Front Raise
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Calf Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Arnold Press
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
8
Lateral Raise (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
9
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
10
Front Raise
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
4
Incline Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
5
Chest Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
7
Chest Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
9
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
10
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
4
Incline Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
5
Chest Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
7
Chest Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
9
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
10
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
4
Incline Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
5
Chest Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
7
Chest Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
9
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
10
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
4
Incline Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
5
Chest Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
7
Chest Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
9
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
10
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
4
Incline Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
5
Chest Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
7
Chest Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
9
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
10
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
4
Incline Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
5
Chest Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
7
Chest Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
9
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
10
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
4
Incline Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
5
Chest Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
7
Chest Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
9
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
10
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
4
Incline Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
5
Chest Fly (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
7
Chest Press (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8
Overhead Tricep Extension (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
9
Chest Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
10
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
4
Concentration Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
6
Zottman Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
7
T-Bar Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8
Bicep Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
9
Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
10
Preacher Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
4
Concentration Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
6
Zottman Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
7
T-Bar Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8
Bicep Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
9
Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
10
Preacher Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
4
Concentration Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
6
Zottman Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
7
T-Bar Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8
Bicep Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
9
Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
10
Preacher Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
4
Concentration Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
6
Zottman Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
7
T-Bar Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8
Bicep Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
9
Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
10
Preacher Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
4
Concentration Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
6
Zottman Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
7
T-Bar Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8
Bicep Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
9
Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
10
Preacher Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
4
Concentration Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
6
Zottman Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
7
T-Bar Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8
Bicep Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
9
Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
10
Preacher Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
4
Concentration Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
6
Zottman Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
7
T-Bar Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8
Bicep Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
9
Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
10
Preacher Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
4
Concentration Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
6
Zottman Curls
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
7
T-Bar Row
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
8
Bicep Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
9
Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
10
Preacher Curl (EZ Bar)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@10
2
Skull Crusher (Barbell)
3 Sets
5-10 Reps
@10
3
Incline Bench Press (Barbell)
3 Sets
5-10 Reps
@10
4
Incline Tricep Extension (Dumbbell)
3 Sets
5-10 Reps
@10
5
Chest Fly (Dumbbell)
3 Sets
5-10 Reps
@10
6
Tricep Kickback
3 Sets
5-10 Reps
@10
7
Chest Press (Machine)
3 Sets
5-10 Reps
@10
8
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
@10
9
Chest Fly (Machine)
3 Sets
5-10 Reps
@10
10
Tricep Pushdown (Cable)
3 Sets
5-10 Reps
@10
Day 2
1
Bent Over Row (Dumbbell)
3 Sets
5-10 Reps
@10
2
Hammer Curl (Dumbbell)
3 Sets
5-10 Reps
@10
3
Seated Row (Cable)
3 Sets
5-10 Reps
@10
4
Concentration Curl
3 Sets
5-10 Reps
@10
5
Lat Pulldown
3 Sets
5-10 Reps
@10
6
Zottman Curls
3 Sets
5-10 Reps
@10
7
T-Bar Row
3 Sets
5-10 Reps
@10
8
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
@10
9
Deadlift (Barbell)
3 Sets
5-10 Reps
@10
10
Preacher Curl (EZ Bar)
3 Sets
5-10 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@7
@8
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
5
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
6
Seated Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
7
Arnold Press
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@7
@8
@9
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@7
@8
@9
9
Goblet Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
10
Front Raise
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@7
@8
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
2
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
4
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
5
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
6
Tricep Kickback
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
7
Chest Press (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
9
Chest Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
10
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
Day 5
1
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
4
Concentration Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
5
Lat Pulldown
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
6
Zottman Curls
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
7
T-Bar Row
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
8
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
9
Deadlift (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
10
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8