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The MOGGER

by Keisari
1 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
    Oct 02, 2025 05:57
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Quadriceps
12.1%
Lats
10.1%
Chest
9.8%
Front Delts
8.6%
Triceps
8.5%
Hamstrings
8.1%
Middle Delts
7%
Glutes
6.8%
Biceps
5.9%
Abs
3.6%
Rear Delts
2.3%
Adductors
2%
Lower Back
2%
Forearms
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
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
Lat Pulldown (Neutral Grip)
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
Hammer 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
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
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
Hammer 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
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
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
Hammer 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
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
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
Hammer 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
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
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
Hammer 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
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
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
Hammer 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
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
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
Hammer 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
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
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
Hammer 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
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
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
Hammer 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
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
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
Hammer 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
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
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
Hammer 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
Barbell Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
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
Hammer 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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
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
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
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
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
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
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
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
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
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
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
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
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
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
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
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
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
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
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
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
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
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
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
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
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
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
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
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
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
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
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
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
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
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
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
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
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
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
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
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
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
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
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
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
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
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
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
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 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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Crunch
1
AMRAP
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
Barbell Row
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Lat Pulldown (Neutral Grip)
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
Hammer 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)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Cable Crunch
1 Set
AMRAP
@10
Day 3
1
Lat Pulldown (Neutral Grip)
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
Hammer Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Shoulder Press (Machine)
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 5
1
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Cable Crunch
1 Set
AMRAP
@10