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Thor god of war

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Program Description

4 day workout focusing on upper body size and strength. Every set and every rep is max effort once you’ve hit the number of reps you have meant to reach up the weight size only comes with strength

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 03, 2026 10:28
  • Last Edited
    Feb 04, 2026 12:35
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.5%
Triceps
11.5%
Front Delts
10.2%
Quadriceps
7.4%
Glutes
7.4%
Hamstrings
7.4%
Chest
6.5%
Lats
6.1%
Biceps
5.9%
Middle Delts
5.3%
Abs
4.3%
Rear Delts
3.5%
Neck
3.3%
Forearms
2.2%
Calves
2%
Lower Back
1.6%
Adductors
1%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
5
5 reps
RPE 10
2
Overhead Press (Barbell)
4
6 reps
RPE 10
3
Pull-Up (Weighted)
4
6-8 reps
RPE 10
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Shrug (Dumbbell)
4
12 reps
RPE 10
7
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Overhead Press (Barbell)
4
6 reps
RPE 10
3
Pull-Up (Weighted)
4
6-8 reps
RPE 10
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Shrug (Dumbbell)
4
12 reps
RPE 10
7
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Overhead Press (Barbell)
4
6 reps
RPE 10
3
Pull-Up (Weighted)
4
6-8 reps
RPE 10
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Shrug (Dumbbell)
4
12 reps
RPE 10
7
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Overhead Press (Barbell)
4
6 reps
RPE 10
3
Pull-Up (Weighted)
4
6-8 reps
RPE 10
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Shrug (Dumbbell)
4
12 reps
RPE 10
7
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Overhead Press (Barbell)
4
6 reps
RPE 10
3
Pull-Up (Weighted)
4
6-8 reps
RPE 10
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Shrug (Dumbbell)
4
12 reps
RPE 10
7
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Overhead Press (Barbell)
4
6 reps
RPE 10
3
Pull-Up (Weighted)
4
6-8 reps
RPE 10
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Shrug (Dumbbell)
4
12 reps
RPE 10
7
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Overhead Press (Barbell)
4
6 reps
RPE 10
3
Pull-Up (Weighted)
4
6-8 reps
RPE 10
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Shrug (Dumbbell)
4
12 reps
RPE 10
7
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Overhead Press (Barbell)
4
6 reps
RPE 10
3
Pull-Up (Weighted)
4
6-8 reps
RPE 10
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Shrug (Dumbbell)
4
12 reps
RPE 10
7
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Overhead Press (Barbell)
4
6 reps
RPE 10
3
Pull-Up (Weighted)
4
6-8 reps
RPE 10
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Shrug (Dumbbell)
4
12 reps
RPE 10
7
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Overhead Press (Barbell)
4
6 reps
RPE 10
3
Pull-Up (Weighted)
4
6-8 reps
RPE 10
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Shrug (Dumbbell)
4
12 reps
RPE 10
7
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Overhead Press (Barbell)
4
6 reps
RPE 10
3
Pull-Up (Weighted)
4
6-8 reps
RPE 10
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Shrug (Dumbbell)
4
12 reps
RPE 10
7
Neck Extension
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Overhead Press (Barbell)
4
6 reps
RPE 10
3
Pull-Up (Weighted)
4
6-8 reps
RPE 10
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 10
5
Face Pull
4
15 reps
RPE 10
6
Shrug (Dumbbell)
4
12 reps
RPE 10
7
Neck Extension
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
4
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
5
Standing Calf Raise
5
15 reps
RPE 10
6
Cable Crunch
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
4
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
5
Standing Calf Raise
5
15 reps
RPE 10
6
Cable Crunch
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
4
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
5
Standing Calf Raise
5
15 reps
RPE 10
6
Cable Crunch
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
4
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
5
Standing Calf Raise
5
15 reps
RPE 10
6
Cable Crunch
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
4
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
5
Standing Calf Raise
5
15 reps
RPE 10
6
Cable Crunch
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
4
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
5
Standing Calf Raise
5
15 reps
RPE 10
6
Cable Crunch
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
4
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
5
Standing Calf Raise
5
15 reps
RPE 10
6
Cable Crunch
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
4
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
5
Standing Calf Raise
5
15 reps
RPE 10
6
Cable Crunch
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
4
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
5
Standing Calf Raise
5
15 reps
RPE 10
6
Cable Crunch
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
4
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
5
Standing Calf Raise
5
15 reps
RPE 10
6
Cable Crunch
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
4
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
5
Standing Calf Raise
5
15 reps
RPE 10
6
Cable Crunch
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
3
Leg Press
4
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
5
Standing Calf Raise
5
15 reps
RPE 10
6
Cable Crunch
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 10
3
Dip (Bodyweight)
4
10 reps
RPE 10
4
Lateral Raise (Cable)
5
15 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 10
3
Dip (Bodyweight)
4
10 reps
RPE 10
4
Lateral Raise (Cable)
5
15 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 10
3
Dip (Bodyweight)
4
10 reps
RPE 10
4
Lateral Raise (Cable)
5
15 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 10
3
Dip (Bodyweight)
4
10 reps
RPE 10
4
Lateral Raise (Cable)
5
15 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 10
3
Dip (Bodyweight)
4
10 reps
RPE 10
4
Lateral Raise (Cable)
5
15 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 10
3
Dip (Bodyweight)
4
10 reps
RPE 10
4
Lateral Raise (Cable)
5
15 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 10
3
Dip (Bodyweight)
4
10 reps
RPE 10
4
Lateral Raise (Cable)
5
15 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 10
3
Dip (Bodyweight)
4
10 reps
RPE 10
4
Lateral Raise (Cable)
5
15 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 10
3
Dip (Bodyweight)
4
10 reps
RPE 10
4
Lateral Raise (Cable)
5
15 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 10
3
Dip (Bodyweight)
4
10 reps
RPE 10
4
Lateral Raise (Cable)
5
15 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 10
3
Dip (Bodyweight)
4
10 reps
RPE 10
4
Lateral Raise (Cable)
5
15 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 10
3
Dip (Bodyweight)
4
10 reps
RPE 10
4
Lateral Raise (Cable)
5
15 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Skull Crusher (Dumbbell)
4
10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Seated Row (Cable)
4
12 reps
RPE 10
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 10
5
Preacher Curl (Machine)
3
12 reps
RPE 10
6
Rear Delt Fly (Cable)
4
15 reps
RPE 10
7
Shrug (Dumbbell)
4
12 reps
RPE 10
8
Neck Extension
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Seated Row (Cable)
4
12 reps
RPE 10
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 10
5
Preacher Curl (Machine)
3
12 reps
RPE 10
6
Rear Delt Fly (Cable)
4
15 reps
RPE 10
7
Shrug (Dumbbell)
4
12 reps
RPE 10
8
Neck Extension
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Seated Row (Cable)
4
12 reps
RPE 10
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 10
5
Preacher Curl (Machine)
3
12 reps
RPE 10
6
Rear Delt Fly (Cable)
4
15 reps
RPE 10
7
Shrug (Dumbbell)
4
12 reps
RPE 10
8
Neck Extension
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Seated Row (Cable)
4
12 reps
RPE 10
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 10
5
Preacher Curl (Machine)
3
12 reps
RPE 10
6
Rear Delt Fly (Cable)
4
15 reps
RPE 10
7
Shrug (Dumbbell)
4
12 reps
RPE 10
8
Neck Extension
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Seated Row (Cable)
4
12 reps
RPE 10
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 10
5
Preacher Curl (Machine)
3
12 reps
RPE 10
6
Rear Delt Fly (Cable)
4
15 reps
RPE 10
7
Shrug (Dumbbell)
4
12 reps
RPE 10
8
Neck Extension
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Seated Row (Cable)
4
12 reps
RPE 10
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 10
5
Preacher Curl (Machine)
3
12 reps
RPE 10
6
Rear Delt Fly (Cable)
4
15 reps
RPE 10
7
Shrug (Dumbbell)
4
12 reps
RPE 10
8
Neck Extension
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Seated Row (Cable)
4
12 reps
RPE 10
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 10
5
Preacher Curl (Machine)
3
12 reps
RPE 10
6
Rear Delt Fly (Cable)
4
15 reps
RPE 10
7
Shrug (Dumbbell)
4
12 reps
RPE 10
8
Neck Extension
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Seated Row (Cable)
4
12 reps
RPE 10
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 10
5
Preacher Curl (Machine)
3
12 reps
RPE 10
6
Rear Delt Fly (Cable)
4
15 reps
RPE 10
7
Shrug (Dumbbell)
4
12 reps
RPE 10
8
Neck Extension
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Seated Row (Cable)
4
12 reps
RPE 10
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 10
5
Preacher Curl (Machine)
3
12 reps
RPE 10
6
Rear Delt Fly (Cable)
4
15 reps
RPE 10
7
Shrug (Dumbbell)
4
12 reps
RPE 10
8
Neck Extension
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Seated Row (Cable)
4
12 reps
RPE 10
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 10
5
Preacher Curl (Machine)
3
12 reps
RPE 10
6
Rear Delt Fly (Cable)
4
15 reps
RPE 10
7
Shrug (Dumbbell)
4
12 reps
RPE 10
8
Neck Extension
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Seated Row (Cable)
4
12 reps
RPE 10
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 10
5
Preacher Curl (Machine)
3
12 reps
RPE 10
6
Rear Delt Fly (Cable)
4
15 reps
RPE 10
7
Shrug (Dumbbell)
4
12 reps
RPE 10
8
Neck Extension
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
5 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
Seated Row (Cable)
4
12 reps
RPE 10
4
Hammer Curl (Dumbbell)
4
10 reps
RPE 10
5
Preacher Curl (Machine)
3
12 reps
RPE 10
6
Rear Delt Fly (Cable)
4
15 reps
RPE 10
7
Shrug (Dumbbell)
4
12 reps
RPE 10
8
Neck Extension
4
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@10
2
Overhead Press (Barbell)
4 Sets
6 Reps
@10
3
Pull-Up (Weighted)
4 Sets
6-8 Reps
@10
4
Bent Over Row (Barbell)
4 Sets
6-8 Reps
@10
5
Face Pull
4 Sets
15 Reps
@10
6
Shrug (Dumbbell)
4 Sets
12 Reps
@10
7
Neck Extension
4 Sets
AMRAP
@10
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@10
3
Leg Press
4 Sets
12 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@10
5
Standing Calf Raise
5 Sets
15 Reps
@10
6
Cable Crunch
4 Sets
12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@10
3
Dip (Bodyweight)
4 Sets
10 Reps
@10
4
Lateral Raise (Cable)
5 Sets
15 Reps
@10
5
Chest Fly (Cable)
3 Sets
15 Reps
@10
6
Skull Crusher (Dumbbell)
4 Sets
10 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
Day 4
1
Rack Pull (Barbell)
4 Sets
5 Reps
@10
2
Lat Pulldown
3 Sets
10 Reps
@10
3
Seated Row (Cable)
4 Sets
12 Reps
@10
4
Hammer Curl (Dumbbell)
4 Sets
10 Reps
@10
5
Preacher Curl (Machine)
3 Sets
12 Reps
@10
6
Rear Delt Fly (Cable)
4 Sets
15 Reps
@10
7
Shrug (Dumbbell)
4 Sets
12 Reps
@10
8
Neck Extension
4 Sets
AMRAP
@10