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FisH's PLP (1)

by fishh s

Program Description

program focused on making you stronger while you build desent amount of muscles

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 23, 2026 05:54
  • Last Edited
    Mar 23, 2026 05:55
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.5%
Triceps
11.3%
Front Delts
11%
Chest
9.2%
Forearms
7.8%
Lats
7.7%
Middle Delts
7.6%
Biceps
7.6%
Rear Delts
6.4%
Hamstrings
4.2%
Glutes
4%
Quadriceps
3.8%
Lower Back
2.2%
Calves
1.6%
Abs
1.4%
Adductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Cable)
3
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Wrist Curls
4
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Cable)
3
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Wrist Curls
4
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Cable)
3
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Wrist Curls
4
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Cable)
3
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Wrist Curls
4
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Cable)
3
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Wrist Curls
4
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Cable)
3
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Wrist Curls
4
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Cable)
3
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Wrist Curls
4
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Chest Fly (Cable)
3
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Wrist Curls
4
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
2
Squat (Barbell)
3
1-7 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
4
Lying Leg Curl
2
6-9 reps
RPE 9.5
5
Hack Squat
2
5-8 reps
RPE 9.5
6
Tricep Extension (Cable)
2
12 reps
RPE 9
7
Skull Crusher
2
12 reps
RPE 9
8
Back Extension
2
6-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
2
Squat (Barbell)
3
1-7 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
4
Lying Leg Curl
2
6-9 reps
RPE 9.5
5
Hack Squat
2
5-8 reps
RPE 9.5
6
Tricep Extension (Cable)
2
12 reps
RPE 9
7
Skull Crusher
2
12 reps
RPE 9
8
Back Extension
2
6-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
2
Squat (Barbell)
3
1-7 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
4
Lying Leg Curl
2
6-9 reps
RPE 9.5
5
Hack Squat
2
5-8 reps
RPE 9.5
6
Tricep Extension (Cable)
2
12 reps
RPE 9
7
Skull Crusher
2
12 reps
RPE 9
8
Back Extension
2
6-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
2
Squat (Barbell)
3
1-7 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
4
Lying Leg Curl
2
6-9 reps
RPE 9.5
5
Hack Squat
2
5-8 reps
RPE 9.5
6
Tricep Extension (Cable)
2
12 reps
RPE 9
7
Skull Crusher
2
12 reps
RPE 9
8
Back Extension
2
6-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
2
Squat (Barbell)
3
1-7 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
4
Lying Leg Curl
2
6-9 reps
RPE 9.5
5
Hack Squat
2
5-8 reps
RPE 9.5
6
Tricep Extension (Cable)
2
12 reps
RPE 9
7
Skull Crusher
2
12 reps
RPE 9
8
Back Extension
2
6-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
2
Squat (Barbell)
3
1-7 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
4
Lying Leg Curl
2
6-9 reps
RPE 9.5
5
Hack Squat
2
5-8 reps
RPE 9.5
6
Tricep Extension (Cable)
2
12 reps
RPE 9
7
Skull Crusher
2
12 reps
RPE 9
8
Back Extension
2
6-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
2
Squat (Barbell)
3
1-7 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
4
Lying Leg Curl
2
6-9 reps
RPE 9.5
5
Hack Squat
2
5-8 reps
RPE 9.5
6
Tricep Extension (Cable)
2
12 reps
RPE 9
7
Skull Crusher
2
12 reps
RPE 9
8
Back Extension
2
6-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
2
Squat (Barbell)
3
1-7 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
4
Lying Leg Curl
2
6-9 reps
RPE 9.5
5
Hack Squat
2
5-8 reps
RPE 9.5
6
Tricep Extension (Cable)
2
12 reps
RPE 9
7
Skull Crusher
2
12 reps
RPE 9
8
Back Extension
2
6-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 9
2
Lat Pulldown
2
15 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Hammer Curl
2
10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 9
2
Lat Pulldown
2
15 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Hammer Curl
2
10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 9
2
Lat Pulldown
2
15 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Hammer Curl
2
10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 9
2
Lat Pulldown
2
15 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Hammer Curl
2
10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 9
2
Lat Pulldown
2
15 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Hammer Curl
2
10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 9
2
Lat Pulldown
2
15 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Hammer Curl
2
10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 9
2
Lat Pulldown
2
15 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Hammer Curl
2
10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 9
2
Lat Pulldown
2
15 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Hammer Curl
2
10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
6-9 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-10 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-9 reps
12-18 reps
RPE 9.5
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 9.5
4
Chest Fly (Dumbbell)
2
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 9.5
6
Tricep Extension (Cable)
2
7-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-12 reps
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
9
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-10 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-9 reps
12-18 reps
RPE 9.5
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 9.5
4
Chest Fly (Dumbbell)
2
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 9.5
6
Tricep Extension (Cable)
2
7-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-12 reps
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
9
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-10 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-9 reps
12-18 reps
RPE 9.5
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 9.5
4
Chest Fly (Dumbbell)
2
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 9.5
6
Tricep Extension (Cable)
2
7-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-12 reps
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
9
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-10 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-9 reps
12-18 reps
RPE 9.5
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 9.5
4
Chest Fly (Dumbbell)
2
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 9.5
6
Tricep Extension (Cable)
2
7-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-12 reps
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
9
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-10 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-9 reps
12-18 reps
RPE 9.5
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 9.5
4
Chest Fly (Dumbbell)
2
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 9.5
6
Tricep Extension (Cable)
2
7-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-12 reps
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
9
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-10 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-9 reps
12-18 reps
RPE 9.5
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 9.5
4
Chest Fly (Dumbbell)
2
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 9.5
6
Tricep Extension (Cable)
2
7-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-12 reps
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
9
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-10 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-9 reps
12-18 reps
RPE 9.5
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 9.5
4
Chest Fly (Dumbbell)
2
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 9.5
6
Tricep Extension (Cable)
2
7-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-12 reps
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
9
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-10 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-9 reps
12-18 reps
RPE 9.5
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 9.5
4
Chest Fly (Dumbbell)
2
10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 9.5
6
Tricep Extension (Cable)
2
7-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-12 reps
RPE 9.5
8
Lateral Raise (Dumbbell)
2
8 reps
RPE 9.5
9
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8.5
2
Lat Pulldown
3
15 reps
RPE 8.5
3
Barbell Row
2
6-10 reps
RPE 9.5
4
Single Arm Row (Dumbbell)
2
10 reps
RPE 9.5
5
High Row
2
10 reps
RPE 9.5
6
Shrug (Barbell)
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8.5
2
Lat Pulldown
3
15 reps
RPE 8.5
3
Barbell Row
2
6-10 reps
RPE 9.5
4
Single Arm Row (Dumbbell)
2
10 reps
RPE 9.5
5
High Row
2
10 reps
RPE 9.5
6
Shrug (Barbell)
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8.5
2
Lat Pulldown
3
15 reps
RPE 8.5
3
Barbell Row
2
6-10 reps
RPE 9.5
4
Single Arm Row (Dumbbell)
2
10 reps
RPE 9.5
5
High Row
2
10 reps
RPE 9.5
6
Shrug (Barbell)
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8.5
2
Lat Pulldown
3
15 reps
RPE 8.5
3
Barbell Row
2
6-10 reps
RPE 9.5
4
Single Arm Row (Dumbbell)
2
10 reps
RPE 9.5
5
High Row
2
10 reps
RPE 9.5
6
Shrug (Barbell)
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8.5
2
Lat Pulldown
3
15 reps
RPE 8.5
3
Barbell Row
2
6-10 reps
RPE 9.5
4
Single Arm Row (Dumbbell)
2
10 reps
RPE 9.5
5
High Row
2
10 reps
RPE 9.5
6
Shrug (Barbell)
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8.5
2
Lat Pulldown
3
15 reps
RPE 8.5
3
Barbell Row
2
6-10 reps
RPE 9.5
4
Single Arm Row (Dumbbell)
2
10 reps
RPE 9.5
5
High Row
2
10 reps
RPE 9.5
6
Shrug (Barbell)
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8.5
2
Lat Pulldown
3
15 reps
RPE 8.5
3
Barbell Row
2
6-10 reps
RPE 9.5
4
Single Arm Row (Dumbbell)
2
10 reps
RPE 9.5
5
High Row
2
10 reps
RPE 9.5
6
Shrug (Barbell)
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8.5
2
Lat Pulldown
3
15 reps
RPE 8.5
3
Barbell Row
2
6-10 reps
RPE 9.5
4
Single Arm Row (Dumbbell)
2
10 reps
RPE 9.5
5
High Row
2
10 reps
RPE 9.5
6
Shrug (Barbell)
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
4-6 Reps
@9.5
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
3
Chest Fly (Cable)
3 Sets
6-12 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
5
Shoulder Press (Plate Loaded)
3 Sets
6-12 Reps
@9.5
6
Lateral Raise (Cable)
3 Sets
12 Reps
@9
7
Wrist Curls
4 Sets
12 Reps
@9.5
Day 2
1
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@9.5
2
Squat (Barbell)
3 Sets
1-7 Reps
@9.5
3
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9.5
4
Lying Leg Curl
2 Sets
6-9 Reps
@9.5
5
Hack Squat
2 Sets
5-8 Reps
@9.5
6
Tricep Extension (Cable)
2 Sets
12 Reps
@9
7
Skull Crusher
2 Sets
12 Reps
@9
8
Back Extension
2 Sets
6-12 Reps
@9.5
Day 3
1
Single Arm Rear Delt Fly (Cable)
4 Sets
15 Reps
@9
2
Lat Pulldown
2 Sets
15 Reps
@9.5
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Shrug (Barbell)
3 Sets
10-15 Reps
@9
6
Hammer Curl
2 Sets
10 Reps
@9.5
7
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@9.5
8
Preacher Curl (Dumbbell)
2 Sets
6-9 Reps
@9.5
Day 4
1
Incline Bench Press (Barbell)
3 Sets
7-10 Reps
@9.5
2
Incline Chest Press (Machine)
2 Sets
1 Set
6-9 Reps
12-18 Reps
@9.5
@9.5
3
Bench Press (Dumbbell)
1 Set
6-10 Reps
@9.5
4
Chest Fly (Dumbbell)
2 Sets
10 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@9.5
6
Tricep Extension (Cable)
2 Sets
7-12 Reps
@9
7
Skull Crusher (Barbell)
2 Sets
8-12 Reps
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@9.5
9
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9.5
Day 5
1
Single Arm Rear Delt Fly (Cable)
4 Sets
15 Reps
@8.5
2
Lat Pulldown
3 Sets
15 Reps
@8.5
3
Barbell Row
2 Sets
6-10 Reps
@9.5
4
Single Arm Row (Dumbbell)
2 Sets
10 Reps
@9.5
5
High Row
2 Sets
10 Reps
@9.5
6
Shrug (Barbell)
3 Sets
10-15 Reps
@8.5
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
8
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
@8.5
9
Wrist Curls
3 Sets
12 Reps
@9.5