Program Description
Full body Hypertrophy program for the time poor. Train insane or remain the same. This program is designed to get as much done as possible for as many muscle groups as possible in 2 days. There is then a third optional day to hit body parts that are lacking or that you want to prioritise, assuming they are recovered/ing in time. Ideally have 2 rest days between full body workouts. I do 3 months on the same program before altering exercise choice/orders/sets/reps. This is not for the light-hearted. The 2 main workouts are long and gruelling.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout120 minutes
- CreatedSep 06, 2024 01:04
- Last EditedSep 12, 2024 06:56
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Squat (Barbell)
2
1
5-8 reps
8-15 reps
RPE 9
RPE 9.5
4A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4B
Single Arm Iso Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6A
Chest Fly (Cable)
2
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
7C
Ab Wheel
2
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Squat (Barbell)
2
1
5-8 reps
8-15 reps
RPE 9
RPE 9.5
4A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4B
Single Arm Iso Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6A
Chest Fly (Cable)
2
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
7C
Ab Wheel
2
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Squat (Barbell)
2
1
5-8 reps
8-15 reps
RPE 9
RPE 9.5
4A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4B
Single Arm Iso Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6A
Chest Fly (Cable)
2
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
7C
Ab Wheel
2
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Squat (Barbell)
2
1
5-8 reps
8-15 reps
RPE 9
RPE 9.5
4A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4B
Single Arm Iso Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6A
Chest Fly (Cable)
2
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
7C
Ab Wheel
2
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Squat (Barbell)
2
1
5-8 reps
8-15 reps
RPE 9
RPE 9.5
4A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4B
Single Arm Iso Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6A
Chest Fly (Cable)
2
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
7C
Ab Wheel
2
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Squat (Barbell)
2
1
5-8 reps
8-15 reps
RPE 9
RPE 9.5
4A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4B
Single Arm Iso Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6A
Chest Fly (Cable)
2
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
7C
Ab Wheel
2
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Squat (Barbell)
2
1
5-8 reps
8-15 reps
RPE 9
RPE 9.5
4A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4B
Single Arm Iso Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6A
Chest Fly (Cable)
2
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
7C
Ab Wheel
2
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 10
3
Squat (Barbell)
2
1
5-8 reps
8-15 reps
RPE 9
RPE 9.5
4A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
4B
Single Arm Iso Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6A
Chest Fly (Cable)
2
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
7C
Ab Wheel
2
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
1B
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Squat (Barbell)
2
5-8 reps
RPE 9
3
Stiff Leg Deadlift
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4A
Single Arm Iso Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Push Up (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5A
Leg Press (45 Degrees)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
5B
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6A
Chest Fly (Machine)
2
8-12 reps
RPE 10
6B
Seated Hamstring Curl
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7A
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
8A
Hip Adductor (Machine)
2
6-10 reps
RPE 9.5
8B
Decline Crunch (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
1B
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Squat (Barbell)
2
5-8 reps
RPE 9
3
Stiff Leg Deadlift
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4A
Single Arm Iso Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Push Up (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5A
Leg Press (45 Degrees)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
5B
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6A
Chest Fly (Machine)
2
8-12 reps
RPE 10
6B
Seated Hamstring Curl
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7A
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
8A
Hip Adductor (Machine)
2
6-10 reps
RPE 9.5
8B
Decline Crunch (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
1B
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Squat (Barbell)
2
5-8 reps
RPE 9
3
Stiff Leg Deadlift
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4A
Single Arm Iso Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Push Up (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5A
Leg Press (45 Degrees)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
5B
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6A
Chest Fly (Machine)
2
8-12 reps
RPE 10
6B
Seated Hamstring Curl
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7A
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
8A
Hip Adductor (Machine)
2
6-10 reps
RPE 9.5
8B
Decline Crunch (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
1B
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Squat (Barbell)
2
5-8 reps
RPE 9
3
Stiff Leg Deadlift
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4A
Single Arm Iso Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Push Up (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5A
Leg Press (45 Degrees)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
5B
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6A
Chest Fly (Machine)
2
8-12 reps
RPE 10
6B
Seated Hamstring Curl
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7A
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
8A
Hip Adductor (Machine)
2
6-10 reps
RPE 9.5
8B
Decline Crunch (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
1B
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Squat (Barbell)
2
5-8 reps
RPE 9
3
Stiff Leg Deadlift
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4A
Single Arm Iso Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Push Up (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5A
Leg Press (45 Degrees)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
5B
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6A
Chest Fly (Machine)
2
8-12 reps
RPE 10
6B
Seated Hamstring Curl
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7A
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
8A
Hip Adductor (Machine)
2
6-10 reps
RPE 9.5
8B
Decline Crunch (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
1B
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Squat (Barbell)
2
5-8 reps
RPE 9
3
Stiff Leg Deadlift
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4A
Single Arm Iso Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Push Up (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5A
Leg Press (45 Degrees)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
5B
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6A
Chest Fly (Machine)
2
8-12 reps
RPE 10
6B
Seated Hamstring Curl
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7A
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
8A
Hip Adductor (Machine)
2
6-10 reps
RPE 9.5
8B
Decline Crunch (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
1B
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Squat (Barbell)
2
5-8 reps
RPE 9
3
Stiff Leg Deadlift
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4A
Single Arm Iso Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Push Up (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5A
Leg Press (45 Degrees)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
5B
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6A
Chest Fly (Machine)
2
8-12 reps
RPE 10
6B
Seated Hamstring Curl
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7A
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
8A
Hip Adductor (Machine)
2
6-10 reps
RPE 9.5
8B
Decline Crunch (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
1B
Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
2
Squat (Barbell)
2
5-8 reps
RPE 9
3
Stiff Leg Deadlift
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4A
Single Arm Iso Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Push Up (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5A
Leg Press (45 Degrees)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
5B
One Arm Lateral Raise (Cable)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6A
Chest Fly (Machine)
2
8-12 reps
RPE 10
6B
Seated Hamstring Curl
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7A
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7B
Overhead Tricep Extension (Cable)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
8A
Hip Adductor (Machine)
2
6-10 reps
RPE 9.5
8B
Decline Crunch (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
10-15 reps
RPE 9.5
RPE 10
2
Shoulder Press (Machine)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 9
RPE 9.5
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
1
8-12 reps
10-15 reps
RPE 9.5
RPE 10
3B
Standing Pullover (Cable)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4A
Rear Delt Fly (Machine)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4B
Lying Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Shrug (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5B
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
10-15 reps
RPE 9.5
RPE 10
2
Shoulder Press (Machine)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 9
RPE 9.5
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
1
8-12 reps
10-15 reps
RPE 9.5
RPE 10
3B
Standing Pullover (Cable)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4A
Rear Delt Fly (Machine)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4B
Lying Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Shrug (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5B
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
10-15 reps
RPE 9.5
RPE 10
2
Shoulder Press (Machine)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 9
RPE 9.5
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
1
8-12 reps
10-15 reps
RPE 9.5
RPE 10
3B
Standing Pullover (Cable)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4A
Rear Delt Fly (Machine)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4B
Lying Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Shrug (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5B
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
10-15 reps
RPE 9.5
RPE 10
2
Shoulder Press (Machine)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 9
RPE 9.5
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
1
8-12 reps
10-15 reps
RPE 9.5
RPE 10
3B
Standing Pullover (Cable)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4A
Rear Delt Fly (Machine)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4B
Lying Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Shrug (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5B
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
10-15 reps
RPE 9.5
RPE 10
2
Shoulder Press (Machine)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 9
RPE 9.5
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
1
8-12 reps
10-15 reps
RPE 9.5
RPE 10
3B
Standing Pullover (Cable)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4A
Rear Delt Fly (Machine)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4B
Lying Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Shrug (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5B
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
10-15 reps
RPE 9.5
RPE 10
2
Shoulder Press (Machine)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 9
RPE 9.5
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
1
8-12 reps
10-15 reps
RPE 9.5
RPE 10
3B
Standing Pullover (Cable)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4A
Rear Delt Fly (Machine)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4B
Lying Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Shrug (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5B
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
10-15 reps
RPE 9.5
RPE 10
2
Shoulder Press (Machine)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 9
RPE 9.5
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
1
8-12 reps
10-15 reps
RPE 9.5
RPE 10
3B
Standing Pullover (Cable)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4A
Rear Delt Fly (Machine)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4B
Lying Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Shrug (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5B
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-12 reps
10-15 reps
RPE 9.5
RPE 10
2
Shoulder Press (Machine)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 9
RPE 9.5
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
1
8-12 reps
10-15 reps
RPE 9.5
RPE 10
3B
Standing Pullover (Cable)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4A
Rear Delt Fly (Machine)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4B
Lying Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Shrug (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5B
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
1B
Pull-Up (Weighted)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9.5
@10
3
Squat (Barbell)2 Sets
1 Set
5-8 Reps
8-15 Reps
@9
@9.5
4A
Bench Press (Barbell)1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
4B
Single Arm Iso Row1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5A
Nordic Curl1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5B
Leg Extension1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
6A
Chest Fly (Cable)2 Sets
10-15 Reps
@10
6B
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@10
7A
Incline Curl (Dumbbell)3 Sets
6-10 Reps
@10
7B
Lateral Raise (Dumbbell)2 Sets
10-15 Reps
@10
7C
Ab Wheel2 Sets
8-15 Reps
@9.5
Day 2
1A
Lat Pulldown (Neutral Grip)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
1B
Bench Press (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
2
Squat (Barbell)2 Sets
5-8 Reps
@9
3
Stiff Leg Deadlift1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
4A
Single Arm Iso Row1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
Push Up (Weighted)1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
5A
Leg Press (45 Degrees)1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
5B
One Arm Lateral Raise (Cable)1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
6A
Chest Fly (Machine)2 Sets
8-12 Reps
@10
6B
Seated Hamstring Curl1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
7A
Preacher Curl (Barbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
7B
Overhead Tricep Extension (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
8A
Hip Adductor (Machine)2 Sets
6-10 Reps
@9.5
8B
Decline Crunch (Weighted)1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)2 Sets
1 Set
8-12 Reps
10-15 Reps
@9.5
@10
2
Shoulder Press (Machine)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-15 Reps
@9
@9.5
@9.5
3A
Bicep Curl (EZ Bar)2 Sets
1 Set
8-12 Reps
10-15 Reps
@9.5
@10
3B
Standing Pullover (Cable)2 Sets
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
4A
Rear Delt Fly (Machine)1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
4B
Lying Tricep Extension (Barbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5A
Shrug (Barbell)1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
5B
Standing Calf Raise1 Set
2 Sets
10-15 Reps
10-15 Reps
@9.5
@10