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BoostcampPNG

Entreno de personaje principal de animú jijiji

by Jules C.
1 athletes joined

Program Description

Ser un ser titanoico de pura masa muscular

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    130 minutes
  • Created
    Sep 20, 2024 04:54
  • Last Edited
    Jun 18, 2025 09:34

Summary

Unleash your inner hero with this 12-week workout program, designed for those looking to build strength and muscle like their favorite anime characters. Committing to just three days a week, you'll tackle a variety of exercises targeting your back, chest, and arms, including bodyweight pull-ups, barbell bench presses, and cable lateral raises. Each session is crafted to push your limits and enhance your physique, ensuring you emerge stronger and more confident. Get ready to transform your training and channel your favorite protagonist!
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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
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Pull-Up (Bodyweight)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Chin-Up (Bodyweight)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
3
Wide Grip Lat Pulldown
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
4
Lat Pulldown (Close Grip)
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
5
Dumbbell Row
2 Sets
12 Reps
@9
6
Bicep Curl (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@9.5
7
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
Day 1
1
Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
3
Dip (Bodyweight)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
4
Lateral Raise (Cable)
2 Sets
16-21 Reps
@9.5
5
Skull Crusher
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
6
French Press
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
3
Hack Squat
1 Set
AMRAP
@10
4
Lunge (Dumbbell)
2 Sets
24 Reps
@9
5
Farmer's Walk (Weighted)
1 Set
1 Reps
@10