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BoostcampPNG

Supersized Fullbody Silver Era

by Mateo Bosnjak

Program Description

Full body program for people who doesn't have time going 4, 5 or 6 times pro week. Feel free to change exercise if one doesn't feel like doing. Best doing when in calorie surplus for enough strength and recovery. Abs can be done after the training season. Consider doing supersets like chest and biceps if short in time.

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 12, 2025 09:12
  • Last Edited
    Sep 12, 2025 09:50
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.9%
Triceps
9.7%
Biceps
9.6%
Hamstrings
9.2%
Upper Back
8.5%
Glutes
7.7%
Front Delts
7.6%
Chest
7.4%
Lats
7.3%
Middle Delts
6.2%
Calves
6.1%
Lower Back
3.5%
Rear Delts
2.2%
Abs
1.9%
Adductors
1%
Forearms
0.8%
Abductors
0.5%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
1B
Alternating Dumbbell Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
15 reps
15 reps
RPE 8-9
RPE 9-9.5
4
Pec Deck (Machine)
1
15 reps
RPE 8
5
Lat Pulldown
1
1
12 reps
10 reps
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
7
High Bar Squat (Barbell)
1
1
8 reps
6 reps
RPE 7.5
RPE 8.5
8
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
1
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
1B
Alternating Dumbbell Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
15 reps
15 reps
RPE 8-9
RPE 9-9.5
4
Pec Deck (Machine)
1
15 reps
RPE 8
5
Lat Pulldown
1
1
12 reps
10 reps
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
7
High Bar Squat (Barbell)
1
1
8 reps
6 reps
RPE 7.5
RPE 8.5
8
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
1
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
1B
Alternating Dumbbell Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
15 reps
15 reps
RPE 8-9
RPE 9-9.5
4
Pec Deck (Machine)
1
15 reps
RPE 8
5
Lat Pulldown
1
1
12 reps
10 reps
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
7
High Bar Squat (Barbell)
1
1
8 reps
6 reps
RPE 7.5
RPE 8.5
8
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
1
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
1B
Alternating Dumbbell Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
15 reps
15 reps
RPE 8-9
RPE 9-9.5
4
Pec Deck (Machine)
1
15 reps
RPE 8
5
Lat Pulldown
1
1
12 reps
10 reps
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
7
High Bar Squat (Barbell)
1
1
8 reps
6 reps
RPE 7.5
RPE 8.5
8
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
1
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
1B
Alternating Dumbbell Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
15 reps
15 reps
RPE 8-9
RPE 9-9.5
4
Pec Deck (Machine)
1
15 reps
RPE 8
5
Lat Pulldown
1
1
12 reps
10 reps
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
7
High Bar Squat (Barbell)
1
1
8 reps
6 reps
RPE 7.5
RPE 8.5
8
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
1
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
1B
Alternating Dumbbell Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
15 reps
15 reps
RPE 8-9
RPE 9-9.5
4
Pec Deck (Machine)
1
15 reps
RPE 8
5
Lat Pulldown
1
1
12 reps
10 reps
RPE 8
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
7
High Bar Squat (Barbell)
1
1
8 reps
6 reps
RPE 7.5
RPE 8.5
8
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
1
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Alternating Dumbbell Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
7
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
8
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
1
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Alternating Dumbbell Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
7
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
8
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
1
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Alternating Dumbbell Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
7
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
8
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
1
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Alternating Dumbbell Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
7
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
8
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
1
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Alternating Dumbbell Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
7
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
8
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
1
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Alternating Dumbbell Curl
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
5
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
7
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
8
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
1
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
10 reps
10 reps
RPE 8
RPE 9
2
Upright Row (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Single Arm Overhead Tricep Extension
1
1
12 reps
12 reps
RPE 8
RPE 9
7
Hack Squat
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 9
8
Seated Calf Raise
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
9
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
10 reps
10 reps
RPE 8
RPE 9
2
Upright Row (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Single Arm Overhead Tricep Extension
1
1
12 reps
12 reps
RPE 8
RPE 9
7
Hack Squat
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 9
8
Seated Calf Raise
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
9
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
10 reps
10 reps
RPE 8
RPE 9
2
Upright Row (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Single Arm Overhead Tricep Extension
1
1
12 reps
12 reps
RPE 8
RPE 9
7
Hack Squat
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 9
8
Seated Calf Raise
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
9
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
10 reps
10 reps
RPE 8
RPE 9
2
Upright Row (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Single Arm Overhead Tricep Extension
1
1
12 reps
12 reps
RPE 8
RPE 9
7
Hack Squat
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 9
8
Seated Calf Raise
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
9
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
10 reps
10 reps
RPE 8
RPE 9
2
Upright Row (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Single Arm Overhead Tricep Extension
1
1
12 reps
12 reps
RPE 8
RPE 9
7
Hack Squat
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 9
8
Seated Calf Raise
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
9
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
10 reps
10 reps
RPE 8
RPE 9
2
Upright Row (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Single Arm Overhead Tricep Extension
1
1
12 reps
12 reps
RPE 8
RPE 9
7
Hack Squat
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 9
RPE 9
8
Seated Calf Raise
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
9
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Upright Row (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Bayesian Curl
1
1
12 reps
10 reps
RPE 8
RPE 8.5
5
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 8.5
6
Skull Crusher (Dumbbell)
1
1
12 reps
12 reps
RPE 7.5
RPE 8
7
Leg Extension
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
8
Seated Row (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
9
Standing Calf Raise
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Upright Row (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Bayesian Curl
1
1
12 reps
10 reps
RPE 8
RPE 8.5
5
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 8.5
6
Skull Crusher (Dumbbell)
1
1
12 reps
12 reps
RPE 7.5
RPE 8
7
Leg Extension
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
8
Seated Row (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
9
Standing Calf Raise
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Upright Row (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Bayesian Curl
1
1
12 reps
10 reps
RPE 8
RPE 8.5
5
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 8.5
6
Skull Crusher (Dumbbell)
1
1
12 reps
12 reps
RPE 7.5
RPE 8
7
Leg Extension
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
8
Seated Row (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
9
Standing Calf Raise
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Upright Row (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Bayesian Curl
1
1
12 reps
10 reps
RPE 8
RPE 8.5
5
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 8.5
6
Skull Crusher (Dumbbell)
1
1
12 reps
12 reps
RPE 7.5
RPE 8
7
Leg Extension
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
8
Seated Row (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
9
Standing Calf Raise
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Upright Row (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Bayesian Curl
1
1
12 reps
10 reps
RPE 8
RPE 8.5
5
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 8.5
6
Skull Crusher (Dumbbell)
1
1
12 reps
12 reps
RPE 7.5
RPE 8
7
Leg Extension
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
8
Seated Row (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
9
Standing Calf Raise
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Upright Row (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Bayesian Curl
1
1
12 reps
10 reps
RPE 8
RPE 8.5
5
Romanian Deadlift (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 8.5
6
Skull Crusher (Dumbbell)
1
1
12 reps
12 reps
RPE 7.5
RPE 8
7
Leg Extension
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
8
Seated Row (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
9
Standing Calf Raise
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Tricep Pushdown (Cable)
1
12 reps
RPE 8.5
3A
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3B
Preacher Curl (Dumbbell)
1
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
5
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
6
Walking Lunge (Dumbbell)
1
20 reps
RPE 8.5
7A
Calf Raise (Leg Press)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
7B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Back Extension
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Tricep Pushdown (Cable)
1
12 reps
RPE 8.5
3A
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3B
Preacher Curl (Dumbbell)
1
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
5
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
6
Walking Lunge (Dumbbell)
1
20 reps
RPE 8.5
7A
Calf Raise (Leg Press)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
7B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Back Extension
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Tricep Pushdown (Cable)
1
12 reps
RPE 8.5
3A
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3B
Preacher Curl (Dumbbell)
1
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
5
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
6
Walking Lunge (Dumbbell)
1
20 reps
RPE 8.5
7A
Calf Raise (Leg Press)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
7B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Back Extension
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Tricep Pushdown (Cable)
1
12 reps
RPE 8.5
3A
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3B
Preacher Curl (Dumbbell)
1
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
5
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
6
Walking Lunge (Dumbbell)
1
20 reps
RPE 8.5
7A
Calf Raise (Leg Press)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
7B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Back Extension
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Tricep Pushdown (Cable)
1
12 reps
RPE 8.5
3A
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3B
Preacher Curl (Dumbbell)
1
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
5
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
6
Walking Lunge (Dumbbell)
1
20 reps
RPE 8.5
7A
Calf Raise (Leg Press)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
7B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Back Extension
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Tricep Pushdown (Cable)
1
12 reps
RPE 8.5
3A
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3B
Preacher Curl (Dumbbell)
1
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
5
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
6
Walking Lunge (Dumbbell)
1
20 reps
RPE 8.5
7A
Calf Raise (Leg Press)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
7B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
8
Back Extension
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
1
12 reps
RPE 8.5
3
Chest Press (Machine)
1
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Hammer Curl
1
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 8
6
Back Extension
1
1
12 reps
12 reps
RPE 8
RPE 9
7
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
8
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
9A
Calf Raise (Leg Press)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
9B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
1
12 reps
RPE 8.5
3
Chest Press (Machine)
1
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Hammer Curl
1
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 8
6
Back Extension
1
1
12 reps
12 reps
RPE 8
RPE 9
7
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
8
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
9A
Calf Raise (Leg Press)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
9B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
1
12 reps
RPE 8.5
3
Chest Press (Machine)
1
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Hammer Curl
1
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 8
6
Back Extension
1
1
12 reps
12 reps
RPE 8
RPE 9
7
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
8
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
9A
Calf Raise (Leg Press)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
9B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
1
12 reps
RPE 8.5
3
Chest Press (Machine)
1
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Hammer Curl
1
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 8
6
Back Extension
1
1
12 reps
12 reps
RPE 8
RPE 9
7
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
8
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
9A
Calf Raise (Leg Press)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
9B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
1
12 reps
RPE 8.5
3
Chest Press (Machine)
1
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Hammer Curl
1
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 8
6
Back Extension
1
1
12 reps
12 reps
RPE 8
RPE 9
7
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
8
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
9A
Calf Raise (Leg Press)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
9B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Tricep Pushdown (Cable)
1
12 reps
RPE 8.5
3
Chest Press (Machine)
1
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Hammer Curl
1
10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 8
6
Back Extension
1
1
12 reps
12 reps
RPE 8
RPE 9
7
Lat Pulldown (Close Grip)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
8
Lateral Raise (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
9A
Calf Raise (Leg Press)
1
1
12 reps
12 reps
RPE 8
RPE 8.5
9B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@7.5
@8
@9
1B
Alternating Dumbbell Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Leg Curl
2 Sets
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@8.5
@9
3
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@8-9
@9-9.5
4
Pec Deck (Machine)
2 Sets
15 Reps
@8
5
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8.5
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
7
High Bar Squat (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
@7.5
@8.5
8
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
@8
9
Standing Calf Raise
3 Sets
10 Reps
@8.5
Day 2
1
T-Bar Row
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Upright Row (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
@9
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
4
Bicep Curl (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
5
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
@7.5
@8.5
6
Single Arm Overhead Tricep Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
7
Hack Squat
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
10 Reps
@7.5
@8
@9
@9
8
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@8.5
@9
9
Seated Row (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Leg Press
1 Set
1 Set
2 Sets
15 Reps
15 Reps
12 Reps
@8
@8.5
@9
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
3A
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9
3B
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@8
4
Lat Pulldown (Close Grip)
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
5
Lateral Raise (Machine)
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
6
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@8.5
7A
Calf Raise (Leg Press)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
7B
Rear Delt Fly (Machine)
1 Set
1 Set
15 Reps
15 Reps
@8
@8.5
8
Back Extension
1 Set
1 Set
15 Reps
15 Reps
@8
@8.5