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Bench Press Every Day

by Andres M.
1 athletes joined

Program Description

High frequency upper body powerlifting program for strength and size. Enter non-paused bench max.You will bench press three days in a row, then rest one day before benching three days in a row again. Repeat this for as long as you want. WARNING⚠️ YOU MUST ALWAYS WARM UP YOUR SHOULDERS BEFORE BENCH.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 01, 2025 01:33
  • Last Edited
    Jul 23, 2025 10:22
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
6 reps
70%
2
Lying Tricep Extension (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
75%
2
Underhand Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
6 reps
72%
2
Lying Tricep Extension (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
77%
2
Underhand Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
6 reps
74%
2
Lying Tricep Extension (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
79%
2
Underhand Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
6 reps
76%
2
Lying Tricep Extension (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
81%
2
Underhand Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
6 reps
78%
2
Lying Tricep Extension (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
83%
2
Underhand Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
6 reps
80%
2
Lying Tricep Extension (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
85%
2
Underhand Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
6 reps
82%
2
Lying Tricep Extension (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
87%
2
Underhand Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
6 reps
84%
2
Lying Tricep Extension (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
89%
2
Underhand Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
6 reps
86%
2
Lying Tricep Extension (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
91%
2
Underhand Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
70%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Lying Tricep Extension (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
72%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
82%
2
Lying Tricep Extension (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
74%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
84%
2
Lying Tricep Extension (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
76%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
86%
2
Lying Tricep Extension (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
78%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
88%
2
Lying Tricep Extension (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
80%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
90%
2
Lying Tricep Extension (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
82%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
92%
2
Lying Tricep Extension (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
84%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
94%
2
Lying Tricep Extension (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
86%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
96%
2
Lying Tricep Extension (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
70%
2
Underhand Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
80%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
72%
2
Underhand Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
82%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
74%
2
Underhand Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
84%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
76%
2
Underhand Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
86%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
78%
2
Underhand Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
88%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
80%
2
Underhand Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
90%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
82%
2
Underhand Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
92%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
84%
2
Underhand Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
94%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
86%
2
Underhand Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
96%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
75%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2 reps
80%
2
Underhand Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
77%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2 reps
82%
2
Underhand Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
79%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2 reps
84%
2
Underhand Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
81%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2 reps
86%
2
Underhand Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
83%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2 reps
88%
2
Underhand Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
85%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2 reps
90%
2
Underhand Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
87%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2 reps
92%
2
Underhand Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
89%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2 reps
94%
2
Underhand Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
91%
2
Lying Tricep Extension (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Front Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2 reps
96%
2
Underhand Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Dead Hang
1
1
1
1 mins
2 mins
3 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
75%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
77%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
79%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
81%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
83%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
85%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
87%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
89%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
91%
2
Pull-Up (Bodyweight)
1
1
1
1
1
3-20 reps
3-20 reps
3-20 reps
3-20 reps
3-20 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Week 1
1 / 18 Weeks
Day 4
1
Bench Press (Paused)
5 Sets
5 Reps
75%
2
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
3
Front Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@9
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@9
@10
Day 1
1
Bench Press (Paused)
6 Sets
6 Reps
70%
2
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@9
@10
3
Front Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@8
@9
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@8
@9
@10
Day 2
1
Bench Press (Paused)
5 Sets
5 Reps
70%
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
3-20 Reps
3-20 Reps
3-20 Reps
3-20 Reps
3-20 Reps
@6
@7
@8
@9
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@9
@10
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7
@8
@9
@10
Day 5
1
Bench Press (Paused)
4 Sets
4 Reps
75%
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
3-20 Reps
3-20 Reps
3-20 Reps
3-20 Reps
3-20 Reps
@6
@7
@8
@9
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@9
@10
Day 3
1
Bench Press (Paused)
4 Sets
4 Reps
70%
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@9
@10
3
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@9
@10
4
Dead Hang
1 Set
1 Set
1 Set
1 mins
2 mins
3 mins
@8
@9
@10