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The MOGGER

by Keisari
8 athletes joined

Program Description

🤫🧏‍♂️🗿

Program Overview

  • Level
    Intermediate, Novice, Advanced, Beginner
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 02, 2025 05:26
  • Last Edited
    Nov 15, 2025 10:04

Summary

**The MOGGER** is a 12-week strength training program designed to help you build muscle and enhance your overall fitness. Committing to five days a week, you'll tackle a variety of compound and isolation exercises, including barbell squats, deadlifts, and incline bench presses, ensuring a comprehensive workout for every major muscle group. Each session is structured to challenge your limits, with targeted rep ranges to maximize gains and improve your performance. Get ready to transform your physique and unleash your strength with this dynamic and effective training plan!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.6%
Lats
11.5%
Chest
11.1%
Triceps
10.2%
Front Delts
9.8%
Quadriceps
9.3%
Middle Delts
8%
Hamstrings
7%
Biceps
6.7%
Glutes
4.4%
Rear Delts
2.6%
Adductors
2.2%
Abs
1.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Push Up
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Push Up
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Push Up
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Push Up
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Push Up
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Push Up
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Push Up
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Push Up
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Push Up
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Push Up
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Push Up
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Push Up
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Single Arm Rear Delt Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Barbell Row
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Chest Fly (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Bayesian Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@10
3
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Overhead Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Chest Fly (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Push Up
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Barbell Row
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Seated Row (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Shrug (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Bayesian Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 5
1
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@10
3
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10