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BoostcampPNG

4-5 full body workout for God's warriors

by Hussein mohamed sheddo

Program Description

First week it will be hard but with time ur body will adapt getting both bigger and stronger. The program focus more on the High frequency so it will help more if u are advanced wanting a specialization phase for ur upper body 2 days and one day off or 4 day with one rest day but you would have to modify your fatigue and decrease RPE

Program Overview

  • Level
    Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 08, 2024 07:06
  • Last Edited
    Sep 05, 2024 10:43
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 7-9
RPE 7-9
RPE 7-10
2
Incline Bench Press (Smith Machine)
2
1
7-10 reps
7-10 reps
RPE 7-9
RPE 7-10
3
Dumbbell Row
1
7-10 reps
RPE 10
4
Hack Squat
3
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
6A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
6B
Lateral Raise (Cable)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 7-9
RPE 7-9
RPE 7-10
2
Incline Bench Press (Smith Machine)
2
1
7-10 reps
7-10 reps
RPE 7-9
RPE 7-10
3
Dumbbell Row
1
7-10 reps
RPE 10
4
Hack Squat
3
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
6A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
6B
Lateral Raise (Cable)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Incline Bench Press (Smith Machine)
1
2
7-10 reps
7-10 reps
RPE 8
RPE 9
3
Dumbbell Row
1
7-10 reps
RPE 10
4
Hack Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6B
Lateral Raise (Cable)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Incline Bench Press (Smith Machine)
1
2
7-10 reps
7-10 reps
RPE 8
RPE 9
3
Dumbbell Row
1
7-10 reps
RPE 10
4
Hack Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6B
Lateral Raise (Cable)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Incline Bench Press (Smith Machine)
1
2
7-10 reps
7-10 reps
RPE 8
RPE 9
3
Dumbbell Row
1
7-10 reps
RPE 10
4
Hack Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6B
Lateral Raise (Cable)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dumbbell Row
1
7-10 reps
RPE 10
4
Hack Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6B
Lateral Raise (Cable)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dumbbell Row
1
7-10 reps
RPE 10
4
Hack Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6B
Lateral Raise (Cable)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dumbbell Row
1
7-10 reps
RPE 10
4
Hack Squat
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6B
Lateral Raise (Cable)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
8-12 reps
RPE 10
3B
Single Arm Iso Row
1
8-12 reps
RPE 10
4A
Tricep Rope Push Down (Cable)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
5A
Preacher Curl (EZ Bar)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 10
5B
Behind-the-Neck Push Press
2
8-12 reps
RPE 9
6A
Incline Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Power Shrug
2
6-10 reps
RPE 10
7
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
8-12 reps
RPE 10
3B
Single Arm Iso Row
1
8-12 reps
RPE 10
4A
Tricep Rope Push Down (Cable)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 10
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
5A
Preacher Curl (EZ Bar)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 10
5B
Behind-the-Neck Push Press
2
8-12 reps
RPE 9
6A
Incline Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6B
Power Shrug
2
6-10 reps
RPE 10
7
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
8-12 reps
RPE 10
3B
Single Arm Iso Row
1
8-12 reps
RPE 10
4A
Tricep Rope Push Down (Cable)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
5A
Preacher Curl (EZ Bar)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5B
Behind-the-Neck Push Press
2
8-12 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Power Shrug
2
6-10 reps
RPE 10
7
Leg Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
8-12 reps
RPE 10
3B
Single Arm Iso Row
1
8-12 reps
RPE 10
4A
Tricep Rope Push Down (Cable)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
5A
Preacher Curl (EZ Bar)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5B
Behind-the-Neck Push Press
2
8-12 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Power Shrug
2
6-10 reps
RPE 10
7
Leg Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
8-12 reps
RPE 10
3B
Single Arm Iso Row
1
8-12 reps
RPE 10
4A
Tricep Rope Push Down (Cable)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
5A
Preacher Curl (EZ Bar)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5B
Behind-the-Neck Push Press
2
8-12 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Power Shrug
2
6-10 reps
RPE 10
7
Leg Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
8-12 reps
RPE 10
3B
Single Arm Iso Row
1
8-12 reps
RPE 10
4A
Tricep Rope Push Down (Cable)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
5A
Preacher Curl (EZ Bar)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5B
Behind-the-Neck Push Press
2
8-12 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Power Shrug
2
6-10 reps
RPE 10
7
Leg Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
8-12 reps
RPE 10
3B
Single Arm Iso Row
1
8-12 reps
RPE 10
4A
Tricep Rope Push Down (Cable)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
5A
Preacher Curl (EZ Bar)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5B
Behind-the-Neck Push Press
2
8-12 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Power Shrug
2
6-10 reps
RPE 10
7
Leg Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
8-12 reps
RPE 10
3B
Single Arm Iso Row
1
8-12 reps
RPE 10
4A
Tricep Rope Push Down (Cable)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
4B
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
5A
Preacher Curl (EZ Bar)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5B
Behind-the-Neck Push Press
2
8-12 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6B
Power Shrug
2
6-10 reps
RPE 10
7
Leg Curl
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 7-9
RPE 7-9
RPE 8-10
2
Incline Bench Press (Smith Machine)
2
1
7-10 reps
7-10 reps
RPE 7-9
RPE 8-9
3
Dumbbell Row
1
7-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
6A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
6B
Lateral Raise (Cable)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 7-9
RPE 7-9
RPE 8-10
2
Incline Bench Press (Smith Machine)
2
1
7-10 reps
7-10 reps
RPE 7-9
RPE 8-9
3
Dumbbell Row
1
7-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
6A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
6B
Lateral Raise (Cable)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Incline Bench Press (Smith Machine)
3
7-10 reps
RPE 9
3
Dumbbell Row
1
7-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6B
Lateral Raise (Cable)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Incline Bench Press (Smith Machine)
3
7-10 reps
RPE 9
3
Dumbbell Row
1
7-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6B
Lateral Raise (Cable)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Incline Bench Press (Smith Machine)
3
7-10 reps
RPE 9
3
Dumbbell Row
1
7-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6B
Lateral Raise (Cable)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
3
Dumbbell Row
1
7-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-8 reps
RPE 9
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6B
Lateral Raise (Cable)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
3
Dumbbell Row
1
7-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-8 reps
RPE 9
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6B
Lateral Raise (Cable)
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 10
3
Dumbbell Row
1
7-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
1
2
4-6 reps
6-8 reps
RPE 9
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6A
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-10 reps
8-10 reps
RPE 9-10
RPE 9-10
RPE 9-10
6B
Lateral Raise (Cable)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
8-12 reps
RPE 10
3B
Single Arm Iso Row
1
8-12 reps
RPE 10
4
JM Press (Smith Machine)
1
1
6-8 reps
6-10 reps
RPE 9
RPE 10
5A
Preacher Curl (EZ Bar)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 10
5B
Behind-the-Neck Push Press
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Power Shrug
2
6-10 reps
RPE 10
8
Leg Extension
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
8-12 reps
RPE 10
3B
Single Arm Iso Row
1
8-12 reps
RPE 10
4
JM Press (Smith Machine)
1
1
6-8 reps
6-10 reps
RPE 9
RPE 10
5A
Preacher Curl (EZ Bar)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 10
5B
Behind-the-Neck Push Press
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Power Shrug
2
6-10 reps
RPE 10
8
Leg Extension
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 8-10
RPE 8-10
RPE 9-10
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
8-12 reps
RPE 10
3B
Single Arm Iso Row
1
8-12 reps
RPE 10
4
JM Press (Smith Machine)
1
1
6-8 reps
6-10 reps
RPE 9
RPE 10
5A
Preacher Curl (EZ Bar)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
5B
Behind-the-Neck Push Press
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
7
Power Shrug
2
6-10 reps
RPE 10
8
Leg Extension
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 8-10
RPE 8-10
RPE 9-10
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
8-12 reps
RPE 10
3B
Single Arm Iso Row
1
8-12 reps
RPE 10
4
JM Press (Smith Machine)
1
1
6-8 reps
6-10 reps
RPE 9
RPE 10
5A
Preacher Curl (EZ Bar)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
5B
Behind-the-Neck Push Press
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
7
Power Shrug
2
6-10 reps
RPE 10
8
Leg Extension
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 8-10
RPE 8-10
RPE 9-10
2
Chest Supported Row (Machine)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
8-12 reps
RPE 10
3B
Single Arm Iso Row
1
8-12 reps
RPE 10
4
JM Press (Smith Machine)
1
1
6-8 reps
6-10 reps
RPE 9
RPE 10
5A
Preacher Curl (EZ Bar)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
5B
Behind-the-Neck Push Press
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
7
Power Shrug
2
6-10 reps
RPE 10
8
Leg Extension
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
8-12 reps
RPE 10
3B
Single Arm Iso Row
1
8-12 reps
RPE 10
4
JM Press (Smith Machine)
1
1
6-8 reps
6-10 reps
RPE 9
RPE 10
5A
Preacher Curl (EZ Bar)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
5B
Behind-the-Neck Push Press
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
7
Power Shrug
2
6-10 reps
RPE 10
8
Leg Extension
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
8-12 reps
RPE 10
3B
Single Arm Iso Row
1
8-12 reps
RPE 10
4
JM Press (Smith Machine)
1
1
6-8 reps
6-10 reps
RPE 9
RPE 10
5A
Preacher Curl (EZ Bar)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
5B
Behind-the-Neck Push Press
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
7
Power Shrug
2
6-10 reps
RPE 10
8
Leg Extension
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
6-8 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Chest Supported Row (Machine)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 10
3A
Chest Fly (Machine)
1
8-12 reps
RPE 10
3B
Single Arm Iso Row
1
8-12 reps
RPE 10
4
JM Press (Smith Machine)
1
1
6-8 reps
6-10 reps
RPE 9
RPE 10
5A
Preacher Curl (EZ Bar)
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
5B
Behind-the-Neck Push Press
2
8-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
8-12 reps
RPE 10
7
Power Shrug
2
6-10 reps
RPE 10
8
Leg Extension
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9
@10
3A
Chest Fly (Machine)
1 Set
8-12 Reps
@10
3B
Single Arm Iso Row
1 Set
8-12 Reps
@10
4A
Tricep Rope Push Down (Cable)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@10
4B
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@10
5A
Preacher Curl (EZ Bar)
1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@10
5B
Behind-the-Neck Push Press
2 Sets
8-12 Reps
@9
6A
Incline Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6B
Power Shrug
2 Sets
6-10 Reps
@10
7
Leg Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 4
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9
@10
3A
Chest Fly (Machine)
1 Set
8-12 Reps
@10
3B
Single Arm Iso Row
1 Set
8-12 Reps
@10
4
JM Press (Smith Machine)
1 Set
1 Set
6-8 Reps
6-10 Reps
@9
@10
5A
Preacher Curl (EZ Bar)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@9
@10
5B
Behind-the-Neck Push Press
2 Sets
8-12 Reps
@9
6
Skull Crusher (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Power Shrug
2 Sets
6-10 Reps
@10
8
Leg Extension
2 Sets
1 Set
6-8 Reps
8-12 Reps
@10
@10
Day 1
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@7-9
@7-9
@7-10
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
7-10 Reps
7-10 Reps
@7-9
@7-10
3
Dumbbell Row
1 Set
7-10 Reps
@10
4
Hack Squat
3 Sets
8-10 Reps
@8
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-10 Reps
8-10 Reps
@9
@9
@9
6A
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
6-8 Reps
6-10 Reps
8-10 Reps
@9
@9
@9
6B
Lateral Raise (Cable)
3 Sets
6-10 Reps
@10
Day 3
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@7-9
@7-9
@8-10
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
7-10 Reps
7-10 Reps
@7-9
@8-9
3
Dumbbell Row
1 Set
7-10 Reps
@10
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-10 Reps
8-10 Reps
@9
@9
@9
6A
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
6-8 Reps
6-10 Reps
8-10 Reps
@9
@9
@9
6B
Lateral Raise (Cable)
3 Sets
6-10 Reps
@10