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Morgan training program

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Program Description

The purpose of this program is generally to get a better physique with better shoulders ass this is shoulder, focused training program

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 23, 2025 03:02
  • Last Edited
    Nov 23, 2025 08:12
Muscle Engagement
Front
Back
MuscleSet
Lats
12.5%
Biceps
12.3%
Upper Back
12.2%
Triceps
12%
Chest
10.1%
Front Delts
9%
Middle Delts
7.3%
Hamstrings
5.2%
Abs
4.9%
Quadriceps
4.6%
Glutes
2.9%
Calves
2.5%
Lower Back
1.9%
Forearms
1.4%
Rear Delts
0.7%
Adductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Seated cable flies
2
AMRAP
RPE 9.5
2
Low to high cable flies
2
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9
2
Chest Fly (Cable)
2
AMRAP
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9
2
Chest Fly (Cable)
2
AMRAP
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9
2
Chest Fly (Cable)
2
AMRAP
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9
2
Chest Fly (Cable)
2
AMRAP
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9
2
Chest Fly (Cable)
2
AMRAP
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9
2
Chest Fly (Cable)
2
AMRAP
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9
2
Chest Fly (Cable)
2
AMRAP
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9
2
Chest Fly (Cable)
2
AMRAP
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9
2
Chest Fly (Cable)
2
AMRAP
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9
2
Chest Fly (Cable)
2
AMRAP
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9
2
Chest Fly (Cable)
2
AMRAP
RPE 9.5
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 9.5
3
Seated Row (Cable)
2
AMRAP
RPE 9.5
4
T-Bar Row
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 9.5
3
Seated Row (Cable)
2
AMRAP
RPE 9.5
4
T-Bar Row
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 9.5
3
Seated Row (Cable)
2
AMRAP
RPE 9.5
4
T-Bar Row
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 9.5
3
Seated Row (Cable)
2
AMRAP
RPE 9.5
4
T-Bar Row
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 9.5
3
Seated Row (Cable)
2
AMRAP
RPE 9.5
4
T-Bar Row
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 9.5
3
Seated Row (Cable)
2
AMRAP
RPE 9.5
4
T-Bar Row
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 9.5
3
Seated Row (Cable)
2
AMRAP
RPE 9.5
4
T-Bar Row
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 9.5
3
Seated Row (Cable)
2
AMRAP
RPE 9.5
4
T-Bar Row
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 9.5
3
Seated Row (Cable)
2
AMRAP
RPE 9.5
4
T-Bar Row
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 9.5
3
Seated Row (Cable)
2
AMRAP
RPE 9.5
4
T-Bar Row
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 9.5
3
Seated Row (Cable)
2
AMRAP
RPE 9.5
4
T-Bar Row
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 9.5
3
Seated Row (Cable)
2
AMRAP
RPE 9.5
4
T-Bar Row
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 9.5
6
Preacher Curl (EZ Bar)
1
1
6-8 reps
6-8 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
AMRAP
RPE 9.5
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
6A
Abs Crunch (Machine)
2
AMRAP
RPE 10
6B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
AMRAP
RPE 9.5
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
6A
Abs Crunch (Machine)
2
AMRAP
RPE 10
6B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
AMRAP
RPE 9.5
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
6A
Abs Crunch (Machine)
2
AMRAP
RPE 10
6B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
AMRAP
RPE 9.5
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
6A
Abs Crunch (Machine)
2
AMRAP
RPE 10
6B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
AMRAP
RPE 9.5
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
6A
Abs Crunch (Machine)
2
AMRAP
RPE 10
6B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
AMRAP
RPE 9.5
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
6A
Abs Crunch (Machine)
2
AMRAP
RPE 10
6B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
AMRAP
RPE 9.5
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
6A
Abs Crunch (Machine)
2
AMRAP
RPE 10
6B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
AMRAP
RPE 9.5
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
6A
Abs Crunch (Machine)
2
AMRAP
RPE 10
6B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
AMRAP
RPE 9.5
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
6A
Abs Crunch (Machine)
2
AMRAP
RPE 10
6B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
AMRAP
RPE 9.5
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
6A
Abs Crunch (Machine)
2
AMRAP
RPE 10
6B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
AMRAP
RPE 9.5
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
6A
Abs Crunch (Machine)
2
AMRAP
RPE 10
6B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
AMRAP
RPE 9.5
2
Squat (Barbell)
2
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
6A
Abs Crunch (Machine)
2
AMRAP
RPE 10
6B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
RPE 10
2
Lateral Raise (Cable)
2
AMRAP
RPE 9.5
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 10
6
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
RPE 10
2
Lateral Raise (Cable)
2
AMRAP
RPE 9.5
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 10
6
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
RPE 10
2
Lateral Raise (Cable)
2
AMRAP
RPE 9.5
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 10
6
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
RPE 10
2
Lateral Raise (Cable)
2
AMRAP
RPE 9.5
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 10
6
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
RPE 10
2
Lateral Raise (Cable)
2
AMRAP
RPE 9.5
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 10
6
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
RPE 10
2
Lateral Raise (Cable)
2
AMRAP
RPE 9.5
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 10
6
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
RPE 10
2
Lateral Raise (Cable)
2
AMRAP
RPE 9.5
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 10
6
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
RPE 10
2
Lateral Raise (Cable)
2
AMRAP
RPE 9.5
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 10
6
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
RPE 10
2
Lateral Raise (Cable)
2
AMRAP
RPE 9.5
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 10
6
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
RPE 10
2
Lateral Raise (Cable)
2
AMRAP
RPE 9.5
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 10
6
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
RPE 10
2
Lateral Raise (Cable)
2
AMRAP
RPE 9.5
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 10
6
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
AMRAP
RPE 10
2
Lateral Raise (Cable)
2
AMRAP
RPE 9.5
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9.5
5
Hammer Curl (Cable)
2
AMRAP
RPE 10
6
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated cable flies
2
AMRAP
RPE 9.5
2
Lat Pulldown
2
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Seated Row (Cable)
1
1
AMRAP
AMRAP
RPE 10
RPE 9.5
5A
Wide Grip Pull-Up
2
AMRAP
RPE 10
5B
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Seated Row (Cable)
1
1
AMRAP
AMRAP
RPE 10
RPE 9.5
5A
Wide Grip Pull-Up
2
AMRAP
RPE 10
5B
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Seated Row (Cable)
1
1
AMRAP
AMRAP
RPE 10
RPE 9.5
5A
Wide Grip Pull-Up
2
AMRAP
RPE 10
5B
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Seated Row (Cable)
1
1
AMRAP
AMRAP
RPE 10
RPE 9.5
5A
Wide Grip Pull-Up
2
AMRAP
RPE 10
5B
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Seated Row (Cable)
1
1
AMRAP
AMRAP
RPE 10
RPE 9.5
5A
Wide Grip Pull-Up
2
AMRAP
RPE 10
5B
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Seated Row (Cable)
1
1
AMRAP
AMRAP
RPE 10
RPE 9.5
5A
Wide Grip Pull-Up
2
AMRAP
RPE 10
5B
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Seated Row (Cable)
1
1
AMRAP
AMRAP
RPE 10
RPE 9.5
5A
Wide Grip Pull-Up
2
AMRAP
RPE 10
5B
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Seated Row (Cable)
1
1
AMRAP
AMRAP
RPE 10
RPE 9.5
5A
Wide Grip Pull-Up
2
AMRAP
RPE 10
5B
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Seated Row (Cable)
1
1
AMRAP
AMRAP
RPE 10
RPE 9.5
5A
Wide Grip Pull-Up
2
AMRAP
RPE 10
5B
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Seated Row (Cable)
1
1
AMRAP
AMRAP
RPE 10
RPE 9.5
5A
Wide Grip Pull-Up
2
AMRAP
RPE 10
5B
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Seated Row (Cable)
1
1
AMRAP
AMRAP
RPE 10
RPE 9.5
5A
Wide Grip Pull-Up
2
AMRAP
RPE 10
5B
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
AMRAP
RPE 10
2
Lat Pulldown
2
AMRAP
RPE 10
3
Incline Bench Press (Smith Machine)
2
AMRAP
RPE 10
4
Seated Row (Cable)
1
1
AMRAP
AMRAP
RPE 10
RPE 9.5
5A
Wide Grip Pull-Up
2
AMRAP
RPE 10
5B
Push Up
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Wide Grip Pull-Up
4 Sets
AMRAP
@10
2
Lat Pulldown
2 Sets
AMRAP
@9.5
3
Seated Row (Cable)
2 Sets
AMRAP
@9.5
4
T-Bar Row
2 Sets
AMRAP
@9.5
5
Hammer Curl (Cable)
2 Sets
AMRAP
@9.5
6
Preacher Curl (EZ Bar)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9
Day 3
1
Hamstring Curl
3 Sets
AMRAP
@9.5
2
Squat (Barbell)
2 Sets
6-8 Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
AMRAP
@10
4
Leg Extension
3 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
AMRAP
@10
6A
Abs Crunch (Machine)
2 Sets
AMRAP
@10
6B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
AMRAP
@10
2
Lateral Raise (Cable)
2 Sets
AMRAP
@9.5
3
Tricep Extension (Cable)
2 Sets
AMRAP
@10
4
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@9.5
5
Hammer Curl (Cable)
2 Sets
AMRAP
@10
6
Preacher Curl (EZ Bar)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@9
Day 1
1
Seated cable flies
2 Sets
AMRAP
@9.5
2
Low to high cable flies
2 Sets
AMRAP
@10
3
Incline Bench Press (Smith Machine)
2 Sets
AMRAP
@9
4
Lateral Raise (Cable)
2 Sets
AMRAP
@10
5
Tricep Extension (Cable)
2 Sets
AMRAP
@10
6
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
Day 5
1
Seated cable flies
2 Sets
AMRAP
@9.5
2
Lat Pulldown
2 Sets
AMRAP
@10
3
Incline Bench Press (Smith Machine)
2 Sets
AMRAP
@10
4
Seated Row (Cable)
1 Set
1 Set
AMRAP
AMRAP
@10
@9.5
5A
Wide Grip Pull-Up
2 Sets
AMRAP
@10
5B
Push Up
2 Sets
AMRAP
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Boostcamp UserAge 16, Man
2 days ago
3 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
One of the best programs I ever tried