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Iron Titan

by SpicyEtherious
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Program Description

Iron Titan is a 12-week program built for lifters who want it all—serious size, solid strength, and legendary intensity. It fuses the foundational power of the big lifts—squat, bench, deadlift, and overhead press—with high-volume bodybuilding training inspired by icons like Arnold and Tom Platz. Each session is programmed to build muscle like a golden-era physique while reinforcing the strength to match. Iron Titan isn’t just about aesthetics—it’s about becoming brutally strong, feeling unstoppable, and forging a physique worthy of myth.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 14, 2025 03:33
  • Last Edited
    Apr 16, 2025 03:12
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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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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
Bench Press (Barbell)
6
8 reps
75%
2
Incline Bench Press (Dumbbell)
5
10 reps
RPE 7
3
Chest Fly (Dumbbell)
5
10 reps
RPE 7
4
Dips
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
8 reps
75%
2
Incline Bench Press (Dumbbell)
5
10 reps
RPE 7
3
Chest Fly (Dumbbell)
5
10 reps
RPE 7
4
Dips
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
8 reps
75%
2
Incline Bench Press (Dumbbell)
5
10 reps
RPE 7
3
Chest Fly (Dumbbell)
5
10 reps
RPE 7
4
Dips
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
8 reps
75%
2
Incline Bench Press (Dumbbell)
5
10 reps
RPE 7
3
Chest Fly (Dumbbell)
5
10 reps
RPE 7
4
Dips
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
7
Tricep Extension (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Dips
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Dips
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Dips
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 9
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Dips
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Dips
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Dips
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Dips
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
RPE 7
4
Dips
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
75%
2
Hack Squat
4
10 reps
RPE 7
3
Leg Press (45 Degrees)
4
15 reps
RPE 6
4
Leg Extension
4
10 reps
RPE 7
5
Leg Curl
4
10 reps
RPE 7
6
Straight Leg Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
75%
2
Hack Squat
4
10 reps
RPE 7
3
Leg Press (45 Degrees)
4
15 reps
RPE 6
4
Leg Extension
4
10 reps
RPE 7
5
Leg Curl
4
10 reps
RPE 7
6
Straight Leg Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
75%
2
Hack Squat
4
10 reps
RPE 7
3
Leg Press (45 Degrees)
4
15 reps
RPE 6
4
Leg Extension
4
10 reps
RPE 7
5
Leg Curl
4
10 reps
RPE 7
6
Straight Leg Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
8 reps
75%
2
Hack Squat
4
10 reps
RPE 7
3
Leg Press (45 Degrees)
4
15 reps
RPE 6
4
Leg Extension
4
10 reps
RPE 7
5
Leg Curl
4
10 reps
RPE 7
6
Straight Leg Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
Hack Squat
5
10 reps
RPE 7
3
Leg Press (45 Degrees)
4
15 reps
RPE 7
4
Leg Extension
4
10 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Leg Curl
4
10 reps
RPE 7
7
Straight Leg Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
Hack Squat
5
10 reps
RPE 7
3
Leg Press (45 Degrees)
4
15 reps
RPE 7
4
Leg Extension
4
10 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Leg Curl
4
10 reps
RPE 7
7
Straight Leg Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
Hack Squat
5
10 reps
RPE 7
3
Leg Press (45 Degrees)
4
15 reps
RPE 7
4
Leg Extension
4
10 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Leg Curl
4
10 reps
RPE 7
7
Straight Leg Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
Hack Squat
5
10 reps
RPE 7
3
Leg Press (45 Degrees)
4
15 reps
RPE 7
4
Leg Extension
4
10 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 7
6
Leg Curl
4
10 reps
RPE 7
7
Straight Leg Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Hack Squat
3
12 reps
RPE 7
3
Leg Press (45 Degrees)
4
15 reps
RPE 7
4
Leg Extension
4
10 reps
RPE 7
5
Leg Curl
4
12 reps
RPE 7
6
Straight Leg Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Hack Squat
3
12 reps
RPE 7
3
Leg Press (45 Degrees)
4
15 reps
RPE 7
4
Leg Extension
4
10 reps
RPE 7
5
Leg Curl
4
12 reps
RPE 7
6
Straight Leg Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Hack Squat
3
12 reps
RPE 7
3
Leg Press (45 Degrees)
4
15 reps
RPE 7
4
Leg Extension
4
10 reps
RPE 7
5
Leg Curl
4
12 reps
RPE 7
6
Straight Leg Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Hack Squat
3
12 reps
RPE 7
3
Leg Press (45 Degrees)
4
15 reps
RPE 7
4
Leg Extension
4
10 reps
RPE 7
5
Leg Curl
4
12 reps
RPE 7
6
Straight Leg Calf Raise
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
75%
2
Wide Grip Pull-Up
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 6
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
75%
2
Wide Grip Pull-Up
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 6
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
75%
2
Wide Grip Pull-Up
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 6
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
6 reps
75%
2
Wide Grip Pull-Up
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
4
10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 6
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
10 reps
RPE 7
3
T-Bar Row
3
10 reps
RPE 7
4
Seated Row (Cable)
4
10 reps
RPE 6
5
Lat Pulldown
3
15 reps
RPE 7
6
Incline Curl (Dumbbell)
4
10 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
10 reps
RPE 7
3
T-Bar Row
3
10 reps
RPE 7
4
Seated Row (Cable)
4
10 reps
RPE 6
5
Lat Pulldown
3
15 reps
RPE 7
6
Incline Curl (Dumbbell)
4
10 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
10 reps
RPE 7
3
T-Bar Row
3
10 reps
RPE 7
4
Seated Row (Cable)
4
10 reps
RPE 6
5
Lat Pulldown
3
15 reps
RPE 7
6
Incline Curl (Dumbbell)
4
10 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
2
Wide Grip Pull-Up
4
10 reps
RPE 7
3
T-Bar Row
3
10 reps
RPE 7
4
Seated Row (Cable)
4
10 reps
RPE 6
5
Lat Pulldown
3
15 reps
RPE 7
6
Incline Curl (Dumbbell)
4
10 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Wide Grip Pull-Up
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 7
4
Seated Row (Cable)
4
10 reps
RPE 6
5
Lat Pulldown
3
15 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Wide Grip Pull-Up
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 7
4
Seated Row (Cable)
4
10 reps
RPE 6
5
Lat Pulldown
3
15 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Wide Grip Pull-Up
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 7
4
Seated Row (Cable)
4
10 reps
RPE 6
5
Lat Pulldown
3
15 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Wide Grip Pull-Up
4
10 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 7
4
Seated Row (Cable)
4
10 reps
RPE 6
5
Lat Pulldown
3
15 reps
RPE 7
6
Hammer Curl
3
12 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Rear Delt Fly (Machine)
3
10 reps
RPE 7
4
Skull Crusher (Barbell)
3
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Rear Delt Fly (Machine)
3
10 reps
RPE 7
4
Skull Crusher (Barbell)
3
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Rear Delt Fly (Machine)
3
10 reps
RPE 7
4
Skull Crusher (Barbell)
3
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Rear Delt Fly (Machine)
3
10 reps
RPE 7
4
Skull Crusher (Barbell)
3
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
10 reps
RPE 9
2
Face Pull
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Upright Row (Barbell)
4
10 reps
RPE 7
5
Skull Crusher (Barbell)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
7
Tricep Extension (Cable)
3
10 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
10 reps
RPE 9
2
Face Pull
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Upright Row (Barbell)
4
10 reps
RPE 7
5
Skull Crusher (Barbell)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
7
Tricep Extension (Cable)
3
10 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
10 reps
RPE 9
2
Face Pull
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Upright Row (Barbell)
4
10 reps
RPE 7
5
Skull Crusher (Barbell)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
7
Tricep Extension (Cable)
3
10 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
10 reps
RPE 9
2
Face Pull
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4
Upright Row (Barbell)
4
10 reps
RPE 7
5
Skull Crusher (Barbell)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
7
Tricep Extension (Cable)
3
10 reps
RPE 7
8
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
3
Upright Row (Barbell)
4
10 reps
RPE 7
4
Skull Crusher (Barbell)
4
10 reps
RPE 7
5
Tricep Extension (Cable)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
3
Upright Row (Barbell)
4
10 reps
RPE 7
4
Skull Crusher (Barbell)
4
10 reps
RPE 7
5
Tricep Extension (Cable)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
3
Upright Row (Barbell)
4
10 reps
RPE 7
4
Skull Crusher (Barbell)
4
10 reps
RPE 7
5
Tricep Extension (Cable)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Lateral Raise (Dumbbell)
4
10 reps
RPE 7
3
Upright Row (Barbell)
4
10 reps
RPE 7
4
Skull Crusher (Barbell)
4
10 reps
RPE 7
5
Tricep Extension (Cable)
3
10 reps
RPE 7
6
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
6 Sets
8 Reps
75%
2
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
@7
3
Chest Fly (Dumbbell)
5 Sets
10 Reps
@7
4
Dips
4 Sets
12 Reps
@7
5
Skull Crusher (Barbell)
4 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@7
7
Tricep Extension (Cable)
3 Sets
12 Reps
@6
Day 2
1
Squat (Barbell)
6 Sets
8 Reps
75%
2
Hack Squat
4 Sets
10 Reps
@7
3
Leg Press (45 Degrees)
4 Sets
15 Reps
@6
4
Leg Extension
4 Sets
10 Reps
@7
5
Leg Curl
4 Sets
10 Reps
@7
6
Straight Leg Calf Raise
4 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
5 Sets
6 Reps
75%
2
Wide Grip Pull-Up
4 Sets
10 Reps
@7
3
Bent Over Row (Barbell)
4 Sets
10 Reps
@7
4
Seated Row (Cable)
3 Sets
10 Reps
@6
5
Incline Curl (Dumbbell)
3 Sets
15 Reps
@7
6
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
5 Sets
5 Reps
75%
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
3
Rear Delt Fly (Machine)
3 Sets
10 Reps
@7
4
Skull Crusher (Barbell)
3 Sets
10 Reps
@7
5
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9