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BoostcampPNG

Upper Lower Arms

by Yavor

Program Description

Upper Lower Rest Upper Lower Arms Rest

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 16, 2025 05:20
  • Last Edited
    Aug 16, 2025 06:58
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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
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Bayesian Curl
2
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
10-15 reps
RPE 10
9
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
10
Tricep Kickback
1
10-15 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
8
Tricep Kickback
1
10-15 reps
RPE 10
9
Bayesian Curl
2
8-12 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
10-15 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Bayesian Curl
2
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
10-15 reps
RPE 10
9
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
10
Tricep Kickback
1
10-15 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
8
Tricep Kickback
1
10-15 reps
RPE 10
9
Bayesian Curl
2
8-12 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
10-15 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Bayesian Curl
2
8-12 reps
RPE 10
8
Preacher Curl (Dumbbell)
1
10-15 reps
RPE 10
9
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
10
Tricep Kickback
1
10-15 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Chest Fly (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Wide Grip Pull-Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
T-Bar Row
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Single Arm Overhead Tricep Extension
2
8-12 reps
RPE 10
8
Tricep Kickback
1
10-15 reps
RPE 10
9
Bayesian Curl
2
8-12 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
10-15 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Neck Flexion
2
AMRAP
RPE 10
7
Neck Extension
2
AMRAP
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Neck Flexion
2
AMRAP
RPE 10
7
Neck Extension
2
AMRAP
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Neck Flexion
2
AMRAP
RPE 10
7
Neck Extension
2
AMRAP
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Neck Flexion
2
AMRAP
RPE 10
7
Neck Extension
2
AMRAP
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Neck Flexion
2
AMRAP
RPE 10
7
Neck Extension
2
AMRAP
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Neck Flexion
2
AMRAP
RPE 10
7
Neck Extension
2
AMRAP
RPE 10
8
Wrist Curls
2
AMRAP
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shrug (Barbell)
2
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
2
8-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
10-15 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shrug (Barbell)
2
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Incline Curl (Dumbbell)
1
10-15 reps
RPE 10
9
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
10
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shrug (Barbell)
2
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
2
8-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
10-15 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shrug (Barbell)
2
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Incline Curl (Dumbbell)
1
10-15 reps
RPE 10
9
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
10
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shrug (Barbell)
2
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
2
8-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
10-15 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shrug (Barbell)
2
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Incline Curl (Dumbbell)
1
10-15 reps
RPE 10
9
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
10
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 10
11
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
7
Neck Flexion
2
AMRAP
RPE 10
8
Neck Extension
2
AMRAP
RPE 10
9
Wrist Curls
2
AMRAP
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
7
Neck Flexion
2
AMRAP
RPE 10
8
Neck Extension
2
AMRAP
RPE 10
9
Wrist Curls
2
AMRAP
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
7
Neck Flexion
2
AMRAP
RPE 10
8
Neck Extension
2
AMRAP
RPE 10
9
Wrist Curls
2
AMRAP
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
7
Neck Flexion
2
AMRAP
RPE 10
8
Neck Extension
2
AMRAP
RPE 10
9
Wrist Curls
2
AMRAP
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
7
Neck Flexion
2
AMRAP
RPE 10
8
Neck Extension
2
AMRAP
RPE 10
9
Wrist Curls
2
AMRAP
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Leg Press
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
10-15 reps
RPE 10
7
Neck Flexion
2
AMRAP
RPE 10
8
Neck Extension
2
AMRAP
RPE 10
9
Wrist Curls
2
AMRAP
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Bicep Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Tricep Kickback
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Neck Flexion
2
AMRAP
RPE 10
9
Neck Extension
2
AMRAP
RPE 10
10
Wrist Curls
2
AMRAP
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Kickback
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Neck Flexion
2
AMRAP
RPE 10
9
Neck Extension
2
AMRAP
RPE 10
10
Wrist Curls
2
AMRAP
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Bicep Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Tricep Kickback
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Neck Flexion
2
AMRAP
RPE 10
9
Neck Extension
2
AMRAP
RPE 10
10
Wrist Curls
2
AMRAP
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Kickback
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Neck Flexion
2
AMRAP
RPE 10
9
Neck Extension
2
AMRAP
RPE 10
10
Wrist Curls
2
AMRAP
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Bicep Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Tricep Kickback
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Neck Flexion
2
AMRAP
RPE 10
9
Neck Extension
2
AMRAP
RPE 10
10
Wrist Curls
2
AMRAP
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Kickback
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
8
Neck Flexion
2
AMRAP
RPE 10
9
Neck Extension
2
AMRAP
RPE 10
10
Wrist Curls
2
AMRAP
RPE 10
11
Reverse Wrist Curl (Dumbbell)
2
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
2
Chest Fly (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Wide Grip Pull-Up
1 Set
1 Set
AMRAP
AMRAP
@9
@10
4
T-Bar Row
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
5
Shrug (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Bayesian Curl
2 Sets
8-12 Reps
@10
8
Preacher Curl (Dumbbell)
1 Set
10-15 Reps
@10
9
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
@10
10
Tricep Kickback
1 Set
10-15 Reps
@10
11
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 2
1
Lying Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Squat (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
4
Leg Extension
2 Sets
8-10 Reps
@10
5
Standing Calf Raise
2 Sets
10-15 Reps
@10
6
Neck Flexion
2 Sets
AMRAP
@10
7
Neck Extension
2 Sets
AMRAP
@10
8
Wrist Curls
2 Sets
AMRAP
@10
9
Reverse Wrist Curl (Dumbbell)
2 Sets
AMRAP
@10
Day 3
1
Lat Pulldown
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
2
Seated Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Shrug (Barbell)
2 Sets
8-12 Reps
@10
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
5
Chest Press (Machine)
2 Sets
8-12 Reps
@10
6
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
8
Single Arm Overhead Tricep Extension
1 Set
8-12 Reps
@10
9
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
10
Incline Curl (Dumbbell)
1 Set
10-15 Reps
@10
11
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 4
1
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Leg Press
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
3
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
10-15 Reps
@10
7
Neck Flexion
2 Sets
AMRAP
@10
8
Neck Extension
2 Sets
AMRAP
@10
9
Wrist Curls
2 Sets
AMRAP
@10
10
Reverse Wrist Curl (Dumbbell)
2 Sets
AMRAP
@10
Day 5
1
Shoulder Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
2
Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Bicep Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Preacher Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Tricep Kickback
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
8
Neck Flexion
2 Sets
AMRAP
@10
9
Neck Extension
2 Sets
AMRAP
@10
10
Wrist Curls
2 Sets
AMRAP
@10
11
Reverse Wrist Curl (Dumbbell)
2 Sets
AMRAP
@10