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THE GENTLEMAN

by Kevin F

Program Description

This hypertrophy program is a 4 day split with an emphasis on arms & delts. There is a good mix of compounds and isolations and rep ranges can be revised to what you prefer. Volume is set-based and can be auto-regulated to what you want on a weekly basis.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 26, 2024 03:44
  • Last Edited
    Jun 18, 2025 11:39

Summary

**THE GENTLEMAN** is a meticulously crafted 12-week program designed for those looking to build strength and refine their physique with a balanced approach. Comprising four training days each week, this program focuses on both upper and lower body workouts, utilizing a mix of machines and free weights to target all major muscle groups. Expect to enhance your power and endurance through structured supersets and varied rep ranges, ensuring every session is both challenging and rewarding. Elevate your training and embrace the journey to becoming the best version of yourself!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
2 Sets
6-10 Reps
@8-10
2
Leg Curl
2 Sets
6-10 Reps
@10
3A
Chin-Up (Weighted)
2 Sets
4-8 Reps
@10
3B
Upright Row (Cable)
2 Sets
10-15 Reps
@10
4A
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@8-10
4B
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
5
Back Extension
2 Sets
15-20 Reps
@8-10
Day 2
1A
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9-10
1B
Incline Row
2 Sets
6-10 Reps
@9-10
2A
Seated Anterior Delt Press (AD)
2 Sets
6-10 Reps
@9-10
2B
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
@10
3A
Pullover (Dumbbell)
2 Sets
6-12 Reps
@9-10
3B
Wrist Curls
2 Sets
10-20 Reps
@10
4A
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
4B
Front Raise
2 Sets
8-15 Reps
@10
5A
Hammer Curl (Cable)
2 Sets
10-15 Reps
@10
5B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8-9
2A
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8-10
2B
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
3
Leg Curl
2 Sets
10-15 Reps
@10
4
Leg Extension
2 Sets
10-15 Reps
@10
5
Rear Delt Row
2 Sets
6-10 Reps
@9-10
6
Abs Crunch (Machine)
2 Sets
8-12 Reps
@10
Day 4
1A
Seated Overhead Press (Dumbbell)
2 Sets
8-12 Reps
@9-10
1B
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
@9-10
2A
Hammer Curl
2 Sets
6-12 Reps
@10
2B
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
3A
Preacher Curl (Dumbbell)
2 Sets
6-12 Reps
@10
3B
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
4A
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@10
4B
Lateral Raise (Cable)
2 Sets
8-15 Reps
@10
5A
Cable Crossover
2 Sets
10-15 Reps
@10
5B
Reverse Fly (Cable)
2 Sets
10-15 Reps
@10