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BoostcampPNG

5 Day Mass Gain Program

by Desmond D.

Program Description

Build muscle and gain strength using old school strength training principles

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 30, 2025 07:37
  • Last Edited
    Sep 30, 2025 07:46
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Front Delts
10.1%
Biceps
9.7%
Middle Delts
9.2%
Quadriceps
8.3%
Chest
8.2%
Upper Back
7.3%
Hamstrings
7.2%
Glutes
5.9%
Lats
5.8%
Abs
5.3%
Calves
4.9%
Lower Back
2.4%
Forearms
1%
Adductors
1%
Abductors
0.3%
Rear Delts
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Close Grip Chin Up
5
5 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Close Grip Chin Up
5
5 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Close Grip Chin Up
5
5 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Close Grip Chin Up
5
5 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Close Grip Chin Up
5
5 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Close Grip Chin Up
5
5 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Close Grip Chin Up
5
5 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Close Grip Chin Up
5
5 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Close Grip Chin Up
5
5 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Close Grip Chin Up
5
5 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Close Grip Chin Up
5
5 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Close Grip Chin Up
5
5 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Close Grip Chin Up
5
5 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Close Grip Chin Up
5
5 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5
Lying Tricep Extension (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Seated Calf Raise
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Seated Calf Raise
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Seated Calf Raise
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Seated Calf Raise
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Seated Calf Raise
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Seated Calf Raise
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Seated Calf Raise
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Seated Calf Raise
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Seated Calf Raise
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Seated Calf Raise
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Seated Calf Raise
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Seated Calf Raise
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Seated Calf Raise
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Seated Calf Raise
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Wide Grip Pull-Up
5
AMRAP
RPE 9
2A
Chest Fly (Dumbbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2B
Bent Over Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Wide Grip Pull-Up
5
AMRAP
RPE 9
2A
Chest Fly (Dumbbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2B
Bent Over Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Wide Grip Pull-Up
5
AMRAP
RPE 9
2A
Chest Fly (Dumbbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2B
Bent Over Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Wide Grip Pull-Up
5
AMRAP
RPE 9
2A
Chest Fly (Dumbbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2B
Bent Over Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Wide Grip Pull-Up
5
AMRAP
RPE 9
2A
Chest Fly (Dumbbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2B
Bent Over Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Wide Grip Pull-Up
5
AMRAP
RPE 9
2A
Chest Fly (Dumbbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2B
Bent Over Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Wide Grip Pull-Up
5
AMRAP
RPE 9
2A
Chest Fly (Dumbbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2B
Bent Over Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Wide Grip Pull-Up
5
AMRAP
RPE 9
2A
Chest Fly (Dumbbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2B
Bent Over Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Wide Grip Pull-Up
5
AMRAP
RPE 9
2A
Chest Fly (Dumbbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2B
Bent Over Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Wide Grip Pull-Up
5
AMRAP
RPE 9
2A
Chest Fly (Dumbbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2B
Bent Over Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Wide Grip Pull-Up
5
AMRAP
RPE 9
2A
Chest Fly (Dumbbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2B
Bent Over Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Wide Grip Pull-Up
5
AMRAP
RPE 9
2A
Chest Fly (Dumbbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2B
Bent Over Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Wide Grip Pull-Up
5
AMRAP
RPE 9
2A
Chest Fly (Dumbbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2B
Bent Over Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Wide Grip Pull-Up
5
AMRAP
RPE 9
2A
Chest Fly (Dumbbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2B
Bent Over Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
3
Pullover (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Leg Curl
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Leg Curl
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Leg Curl
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Leg Curl
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Leg Curl
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Leg Curl
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Leg Curl
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Leg Curl
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Leg Curl
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Leg Curl
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Leg Curl
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Leg Curl
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Leg Curl
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Leg Curl
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2
Leg Press
3
15-20 reps
RPE 8
3
Standing Calf Raise
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
4
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Upright Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2B
Bent Over Laterals
3
15 reps
RPE 8
3A
Alternating Dumbbell Curl
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
3B
Tricep Pushdown (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Upright Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2B
Bent Over Laterals
3
15 reps
RPE 8
3A
Alternating Dumbbell Curl
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
3B
Tricep Pushdown (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Upright Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2B
Bent Over Laterals
3
15 reps
RPE 8
3A
Alternating Dumbbell Curl
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
3B
Tricep Pushdown (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Upright Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2B
Bent Over Laterals
3
15 reps
RPE 8
3A
Alternating Dumbbell Curl
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
3B
Tricep Pushdown (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Upright Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2B
Bent Over Laterals
3
15 reps
RPE 8
3A
Alternating Dumbbell Curl
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
3B
Tricep Pushdown (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Upright Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2B
Bent Over Laterals
3
15 reps
RPE 8
3A
Alternating Dumbbell Curl
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
3B
Tricep Pushdown (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Upright Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2B
Bent Over Laterals
3
15 reps
RPE 8
3A
Alternating Dumbbell Curl
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
3B
Tricep Pushdown (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Upright Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2B
Bent Over Laterals
3
15 reps
RPE 8
3A
Alternating Dumbbell Curl
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
3B
Tricep Pushdown (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Upright Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2B
Bent Over Laterals
3
15 reps
RPE 8
3A
Alternating Dumbbell Curl
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
3B
Tricep Pushdown (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Upright Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2B
Bent Over Laterals
3
15 reps
RPE 8
3A
Alternating Dumbbell Curl
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
3B
Tricep Pushdown (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Upright Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2B
Bent Over Laterals
3
15 reps
RPE 8
3A
Alternating Dumbbell Curl
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
3B
Tricep Pushdown (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Upright Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2B
Bent Over Laterals
3
15 reps
RPE 8
3A
Alternating Dumbbell Curl
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
3B
Tricep Pushdown (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Upright Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2B
Bent Over Laterals
3
15 reps
RPE 8
3A
Alternating Dumbbell Curl
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
3B
Tricep Pushdown (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
1B
Upright Row (Barbell)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2B
Bent Over Laterals
3
15 reps
RPE 8
3A
Alternating Dumbbell Curl
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
3B
Tricep Pushdown (Cable)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
4A
Bicep Curl (Cable)
5
12-15 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
5
12-15 reps
RPE 8
Week 1
1 / 14 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8
@8
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8
@8
3
Close Grip Chin Up
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8
@8
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8
@8
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8
@8
3
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@8
@8
4
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@8
@8
Day 3
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@5
@6
@7
@8
@9
1B
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
@9
@9
@9
@9
@9
2A
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
@8
@8
2B
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
@8
@8
3
Pullover (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
Day 4
1A
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@5
@6
@7
@8
@9
1B
Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
@8
@8
2
Leg Press
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
3
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@5
@6
@7
@8
@9
4
Hanging Leg Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@9
@9
@9
Day 5
1A
Arnold Press
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@5
@6
@7
@8
@9
1B
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
@8
@8
2A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
2B
Bent Over Laterals
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
3A
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@8
@8
@8
3B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@8
@8
@8
4A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@8
@8
4B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@8
@8