logo
BoostcampPNG

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
    Aug 03, 2025 03:22

Summary

Unleash your upper body strength with the "Bench Press Every Day" program! Over 18 weeks, you’ll engage in five days of focused training, emphasizing the bench press alongside essential accessory movements like lat pulldowns and dumbbell rows. This program is designed to build muscle, enhance stability, and improve your overall pressing power. Get ready to push your limits and achieve your strength goals with a structured approach that keeps you motivated and progressing every week!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.7%
Triceps
14.2%
Biceps
13.3%
Chest
13.3%
Front Delts
13.1%
Lats
12.8%
Rear Delts
7.5%
Middle Delts
6.3%
Forearms
3.9%
Abs
0.8%
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
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 6
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 6
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 6
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 6
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 6
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 6
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 6
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 6
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 6
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
2
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 6
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
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
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
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
2
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 6
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
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
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
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
2
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 6
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
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
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
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
2
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 6
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
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
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
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
2
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 6
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
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
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
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
2
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 6
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
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
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
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
2
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 6
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
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
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
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
2
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 6
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
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
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
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
2
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 6
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
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
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
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
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
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
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
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
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
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
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
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
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
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
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
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
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
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
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
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
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
1
1
8 reps
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
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)
2
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
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)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
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)
2
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
2
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Paused)
6 Sets
6 Reps
70%
2
Lying Tricep Extension (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@6
@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)
2 Sets
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@6
@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)
2 Sets
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@8
@9
@10
4
Rear Delt Fly (Cable)
2 Sets
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@6
@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
Day 4
1
Bench Press (Paused)
5 Sets
5 Reps
75%
2
Lying Tricep Extension (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@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)
2 Sets
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@6
@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)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@9
@10
4
Rear Delt Fly (Cable)
2 Sets
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@8
@9
@10