Program Description
This program is designed to maximize natural hypertrophy through optimal volume, frequency, and intensity. You’ll train every major muscle group twice per week, with a special focus on arm growth and balanced aesthetics. Every session is built for progressive overload, recovery, and long-term gains — no fluff, just results.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedJun 30, 2025 09:18
- Last EditedJul 02, 2025 10:00
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
PREACHER CURL
3
12 reps
RPE 9
7
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
PREACHER CURL
3
12 reps
RPE 9
7
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
PREACHER CURL
3
12 reps
RPE 9
7
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
PREACHER CURL
3
12 reps
RPE 9
7
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
PREACHER CURL
3
12 reps
RPE 9
7
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
PREACHER CURL
3
12 reps
RPE 9
7
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
PREACHER CURL
3
12 reps
RPE 9
7
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
PREACHER CURL
3
12 reps
RPE 9
7
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
PREACHER CURL
3
12 reps
RPE 9
7
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
PREACHER CURL
3
12 reps
RPE 9
7
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
PREACHER CURL
3
12 reps
RPE 9
7
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
PREACHER CURL
3
12 reps
RPE 9
7
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
PREACHER CURL
3
12 reps
RPE 9
7
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
PREACHER CURL
3
12 reps
RPE 9
7
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
PREACHER CURL
3
12 reps
RPE 9
7
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
PREACHER CURL
3
12 reps
RPE 9
7
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
PREACHER CURL
3
12 reps
RPE 9
7
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 9
4
Seated Row (Cable)
3
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
PREACHER CURL
3
12 reps
RPE 9
7
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9
2
Leg Curl
4
8-15 reps
RPE 9
3
Hip Thrust (Machine)
3
5-8 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9
2
Leg Curl
4
8-15 reps
RPE 9
3
Hip Thrust (Machine)
3
5-8 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9
2
Leg Curl
4
8-15 reps
RPE 9
3
Hip Thrust (Machine)
3
5-8 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9
2
Leg Curl
4
8-15 reps
RPE 9
3
Hip Thrust (Machine)
3
5-8 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9
2
Leg Curl
4
8-15 reps
RPE 9
3
Hip Thrust (Machine)
3
5-8 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9
2
Leg Curl
4
8-15 reps
RPE 9
3
Hip Thrust (Machine)
3
5-8 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9
2
Leg Curl
4
8-15 reps
RPE 9
3
Hip Thrust (Machine)
3
5-8 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9
2
Leg Curl
4
8-15 reps
RPE 9
3
Hip Thrust (Machine)
3
5-8 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9
2
Leg Curl
4
8-15 reps
RPE 9
3
Hip Thrust (Machine)
3
5-8 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9
2
Leg Curl
4
8-15 reps
RPE 9
3
Hip Thrust (Machine)
3
5-8 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9
2
Leg Curl
4
8-15 reps
RPE 9
3
Hip Thrust (Machine)
3
5-8 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9
2
Leg Curl
4
8-15 reps
RPE 9
3
Hip Thrust (Machine)
3
5-8 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9
2
Leg Curl
4
8-15 reps
RPE 9
3
Hip Thrust (Machine)
3
5-8 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9
2
Leg Curl
4
8-15 reps
RPE 9
3
Hip Thrust (Machine)
3
5-8 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9
2
Leg Curl
4
8-15 reps
RPE 9
3
Hip Thrust (Machine)
3
5-8 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9
2
Leg Curl
4
8-15 reps
RPE 9
3
Hip Thrust (Machine)
3
5-8 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9
2
Leg Curl
4
8-15 reps
RPE 9
3
Hip Thrust (Machine)
3
5-8 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
RPE 9
2
Leg Curl
4
8-15 reps
RPE 9
3
Hip Thrust (Machine)
3
5-8 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
PREACHER CURL
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
PREACHER CURL
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
PREACHER CURL
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
PREACHER CURL
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
PREACHER CURL
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
PREACHER CURL
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
PREACHER CURL
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
PREACHER CURL
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
PREACHER CURL
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
PREACHER CURL
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
PREACHER CURL
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
PREACHER CURL
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
PREACHER CURL
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
PREACHER CURL
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
PREACHER CURL
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
PREACHER CURL
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
PREACHER CURL
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
PREACHER CURL
3
12-15 reps
RPE 9
4
Dip (Bodyweight)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Face Pull
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Chest Fly (Machine)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
7
Face Pull
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
RDL MACHINE
3
5-8 reps
RPE 9
2
Leg Press
3
5-8 reps
RPE 9
3
Lying Leg Curl
2
8-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
RDL MACHINE
3
5-8 reps
RPE 9
2
Leg Press
3
5-8 reps
RPE 9
3
Lying Leg Curl
2
8-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
RDL MACHINE
3
5-8 reps
RPE 9
2
Leg Press
3
5-8 reps
RPE 9
3
Lying Leg Curl
2
8-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
RDL MACHINE
3
5-8 reps
RPE 9
2
Leg Press
3
5-8 reps
RPE 9
3
Lying Leg Curl
2
8-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
RDL MACHINE
3
5-8 reps
RPE 9
2
Leg Press
3
5-8 reps
RPE 9
3
Lying Leg Curl
2
8-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
RDL MACHINE
3
5-8 reps
RPE 9
2
Leg Press
3
5-8 reps
RPE 9
3
Lying Leg Curl
2
8-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
RDL MACHINE
3
5-8 reps
RPE 9
2
Leg Press
3
5-8 reps
RPE 9
3
Lying Leg Curl
2
8-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
RDL MACHINE
3
5-8 reps
RPE 9
2
Leg Press
3
5-8 reps
RPE 9
3
Lying Leg Curl
2
8-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
RDL MACHINE
3
5-8 reps
RPE 9
2
Leg Press
3
5-8 reps
RPE 9
3
Lying Leg Curl
2
8-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
RDL MACHINE
3
5-8 reps
RPE 9
2
Leg Press
3
5-8 reps
RPE 9
3
Lying Leg Curl
2
8-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
RDL MACHINE
3
5-8 reps
RPE 9
2
Leg Press
3
5-8 reps
RPE 9
3
Lying Leg Curl
2
8-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
RDL MACHINE
3
5-8 reps
RPE 9
2
Leg Press
3
5-8 reps
RPE 9
3
Lying Leg Curl
2
8-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
RDL MACHINE
3
5-8 reps
RPE 9
2
Leg Press
3
5-8 reps
RPE 9
3
Lying Leg Curl
2
8-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
RDL MACHINE
3
5-8 reps
RPE 9
2
Leg Press
3
5-8 reps
RPE 9
3
Lying Leg Curl
2
8-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
RDL MACHINE
3
5-8 reps
RPE 9
2
Leg Press
3
5-8 reps
RPE 9
3
Lying Leg Curl
2
8-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
RDL MACHINE
3
5-8 reps
RPE 9
2
Leg Press
3
5-8 reps
RPE 9
3
Lying Leg Curl
2
8-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
RDL MACHINE
3
5-8 reps
RPE 9
2
Leg Press
3
5-8 reps
RPE 9
3
Lying Leg Curl
2
8-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
RDL MACHINE
3
5-8 reps
RPE 9
2
Leg Press
3
5-8 reps
RPE 9
3
Lying Leg Curl
2
8-15 reps
RPE 9
4
Leg Extension
2
8-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-20 reps
RPE 9
Week 1
1 / 18 Weeks
Day 2
1
Hack Squat3 Sets
5-8 Reps
@9
2
Leg Curl4 Sets
8-15 Reps
@9
3
Hip Thrust (Machine)3 Sets
5-8 Reps
@9
4
Leg Extension3 Sets
12-15 Reps
@9
5
Calf Raise (Machine)3 Sets
12-20 Reps
@9
Day 1
1
Incline Bench Press (Dumbbell)4 Sets
8 Reps
@9
2
Lat Pulldown (Neutral Grip)4 Sets
8 Reps
@9
3
Chest Fly (Machine)3 Sets
12 Reps
@9
4
Seated Row (Cable)3 Sets
8 Reps
@9
5
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@9
6
PREACHER CURL 3 Sets
12 Reps
@9
7
Lateral Raise (Cable)3 Sets
15 Reps
@9
Day 3
1
Hammer Curl (Dumbbell)3 Sets
10-12 Reps
@9
2
Incline Curl (Dumbbell)3 Sets
10-12 Reps
@9
3
PREACHER CURL 3 Sets
12-15 Reps
@9
4
Dip (Bodyweight)3 Sets
AMRAP
@9
5
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
@9
6
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@9
Day 5
1
RDL MACHINE3 Sets
5-8 Reps
@9
2
Leg Press3 Sets
5-8 Reps
@9
3
Lying Leg Curl2 Sets
8-15 Reps
@9
4
Leg Extension2 Sets
8-15 Reps
@9
5
Calf Raise (Machine)3 Sets
12-20 Reps
@9
Day 4
1
Wide Grip Lat Pulldown4 Sets
8 Reps
@9
2
Incline Bench Press (Dumbbell)4 Sets
8 Reps
@9
3
Seated Row (Cable)3 Sets
8 Reps
@9
4
Chest Fly (Machine)3 Sets
12 Reps
@9
5
Skull Crusher (Barbell)4 Sets
10-12 Reps
@9
6
Hammer Curl (Dumbbell)3 Sets
10-12 Reps
@9
7
Face Pull3 Sets
15 Reps
@9