logo
BoostcampPNG

2 Day Ultra Busy Split: Chest, Back Focus

by Jubael T.

Program Description

Suitable for all levels The higher the level, the more reps to failure This is about grinding it out to failure on the safe exercises You can do this 2 or 3 times a week Add a run a week and walk on other days off This program is focused on Chest, Back, forearm focus Run this for 12 weeks then start the arms, Legs, core focused routine

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 14, 2025 11:05
  • Last Edited
    Apr 16, 2025 05:10
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 9
2
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
3
Meadow Row
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Chin-Up (Weighted)
1
2
20 reps
12 reps
RPE 6.5
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
7A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
7B
Calf Raise (Leg Press)
3
15 reps
RPE 10
8
Seated Hamstring Curl
3
12 reps
RPE 10
9
Leg Extension
2
12 reps
RPE 10
10A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
10B
Wood Chop
3
15 reps
RPE 10
10C
Cable Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 9
2
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
3
Meadow Row
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Chin-Up (Weighted)
1
2
20 reps
12 reps
RPE 6.5
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
7A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
7B
Calf Raise (Leg Press)
3
15 reps
RPE 10
8
Seated Hamstring Curl
3
12 reps
RPE 10
9
Leg Extension
2
12 reps
RPE 10
10A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
10B
Wood Chop
3
15 reps
RPE 10
10C
Cable Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 9
2
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
3
Meadow Row
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Chin-Up (Weighted)
1
2
20 reps
12 reps
RPE 6.5
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
7A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
7B
Calf Raise (Leg Press)
3
15 reps
RPE 10
8
Seated Hamstring Curl
3
12 reps
RPE 10
9
Leg Extension
2
12 reps
RPE 10
10A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
10B
Wood Chop
3
15 reps
RPE 10
10C
Cable Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 9
2
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
3
Meadow Row
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Chin-Up (Weighted)
1
2
20 reps
12 reps
RPE 6.5
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
7A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
7B
Calf Raise (Leg Press)
3
15 reps
RPE 10
8
Seated Hamstring Curl
3
12 reps
RPE 10
9
Leg Extension
2
12 reps
RPE 10
10A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
10B
Wood Chop
3
15 reps
RPE 10
10C
Cable Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 9
2
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
3
Meadow Row
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Chin-Up (Weighted)
1
2
20 reps
12 reps
RPE 6.5
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
7A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
7B
Calf Raise (Leg Press)
3
15 reps
RPE 10
8
Seated Hamstring Curl
3
12 reps
RPE 10
9
Leg Extension
2
12 reps
RPE 10
10A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
10B
Wood Chop
3
15 reps
RPE 10
10C
Cable Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 9
2
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
3
Meadow Row
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Chin-Up (Weighted)
1
2
20 reps
12 reps
RPE 6.5
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
7A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
7B
Calf Raise (Leg Press)
3
15 reps
RPE 10
8
Seated Hamstring Curl
3
12 reps
RPE 10
9
Leg Extension
2
12 reps
RPE 10
10A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
10B
Wood Chop
3
15 reps
RPE 10
10C
Cable Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 9
2
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
3
Meadow Row
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Chin-Up (Weighted)
1
2
20 reps
12 reps
RPE 6.5
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
7A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
7B
Calf Raise (Leg Press)
3
15 reps
RPE 10
8
Seated Hamstring Curl
3
12 reps
RPE 10
9
Leg Extension
2
12 reps
RPE 10
10A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
10B
Wood Chop
3
15 reps
RPE 10
10C
Cable Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 9
2
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
3
Meadow Row
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Chin-Up (Weighted)
1
2
20 reps
12 reps
RPE 6.5
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
7A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
7B
Calf Raise (Leg Press)
3
15 reps
RPE 10
8
Seated Hamstring Curl
3
12 reps
RPE 10
9
Leg Extension
2
12 reps
RPE 10
10A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
10B
Wood Chop
3
15 reps
RPE 10
10C
Cable Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 9
2
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
3
Meadow Row
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Chin-Up (Weighted)
1
2
20 reps
12 reps
RPE 6.5
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
7A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
7B
Calf Raise (Leg Press)
3
15 reps
RPE 10
8
Seated Hamstring Curl
3
12 reps
RPE 10
9
Leg Extension
2
12 reps
RPE 10
10A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
10B
Wood Chop
3
15 reps
RPE 10
10C
Cable Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 9
2
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
3
Meadow Row
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Chin-Up (Weighted)
1
2
20 reps
12 reps
RPE 6.5
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
7A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
7B
Calf Raise (Leg Press)
3
15 reps
RPE 10
8
Seated Hamstring Curl
3
12 reps
RPE 10
9
Leg Extension
2
12 reps
RPE 10
10A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
10B
Wood Chop
3
15 reps
RPE 10
10C
Cable Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 9
2
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
3
Meadow Row
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Chin-Up (Weighted)
1
2
20 reps
12 reps
RPE 6.5
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
7A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
7B
Calf Raise (Leg Press)
3
15 reps
RPE 10
8
Seated Hamstring Curl
3
12 reps
RPE 10
9
Leg Extension
2
12 reps
RPE 10
10A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
10B
Wood Chop
3
15 reps
RPE 10
10C
Cable Crunch
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 9
2
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
3
Meadow Row
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Chin-Up (Weighted)
1
2
20 reps
12 reps
RPE 6.5
RPE 10
5
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
7A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
7B
Calf Raise (Leg Press)
3
15 reps
RPE 10
8
Seated Hamstring Curl
3
12 reps
RPE 10
9
Leg Extension
2
12 reps
RPE 10
10A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
10B
Wood Chop
3
15 reps
RPE 10
10C
Cable Crunch
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Dip (Weighted)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
6B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
7
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
8
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
9
Skull Crusher
2
12 reps
RPE 10
10
Hanging Knee Raise
2
50 reps
-
11
Decline Crunch
2
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Dip (Weighted)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
6B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
7
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
8
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
9
Skull Crusher
2
12 reps
RPE 10
10
Hanging Knee Raise
2
50 reps
-
11
Decline Crunch
2
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Dip (Weighted)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
6B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
7
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
8
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
9
Skull Crusher
2
12 reps
RPE 10
10
Hanging Knee Raise
2
50 reps
-
11
Decline Crunch
2
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Dip (Weighted)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
6B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
7
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
8
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
9
Skull Crusher
2
12 reps
RPE 10
10
Hanging Knee Raise
2
50 reps
-
11
Decline Crunch
2
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Dip (Weighted)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
6B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
7
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
8
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
9
Skull Crusher
2
12 reps
RPE 10
10
Hanging Knee Raise
2
50 reps
-
11
Decline Crunch
2
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Dip (Weighted)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
6B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
7
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
8
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
9
Skull Crusher
2
12 reps
RPE 10
10
Hanging Knee Raise
2
50 reps
-
11
Decline Crunch
2
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Dip (Weighted)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
6B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
7
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
8
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
9
Skull Crusher
2
12 reps
RPE 10
10
Hanging Knee Raise
2
50 reps
-
11
Decline Crunch
2
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Dip (Weighted)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
6B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
7
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
8
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
9
Skull Crusher
2
12 reps
RPE 10
10
Hanging Knee Raise
2
50 reps
-
11
Decline Crunch
2
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Dip (Weighted)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
6B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
7
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
8
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
9
Skull Crusher
2
12 reps
RPE 10
10
Hanging Knee Raise
2
50 reps
-
11
Decline Crunch
2
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Dip (Weighted)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
6B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
7
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
8
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
9
Skull Crusher
2
12 reps
RPE 10
10
Hanging Knee Raise
2
50 reps
-
11
Decline Crunch
2
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Dip (Weighted)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
6B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
7
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
8
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
9
Skull Crusher
2
12 reps
RPE 10
10
Hanging Knee Raise
2
50 reps
-
11
Decline Crunch
2
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Dip (Weighted)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
6B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
7
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
8
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
9
Skull Crusher
2
12 reps
RPE 10
10
Hanging Knee Raise
2
50 reps
-
11
Decline Crunch
2
50 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
15 Reps
8 Reps
@6.5
@9
2
Incline Chest Fly (Dumbbell)
1 Set
2 Sets
15 Reps
10 Reps
@6.5
@9
3
Meadow Row
1 Set
2 Sets
15 Reps
8 Reps
@6.5
@10
4
Chin-Up (Weighted)
1 Set
2 Sets
20 Reps
12 Reps
@6.5
@10
5
Reverse Bicep Curl (Dumbbell)
2 Sets
15 Reps
@10
6
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
15 Reps
10 Reps
@6.5
@10
7A
Leg Press (45 Degrees)
1 Set
2 Sets
15 Reps
8 Reps
@6
@9.5
7B
Calf Raise (Leg Press)
3 Sets
15 Reps
@10
8
Seated Hamstring Curl
3 Sets
12 Reps
@10
9
Leg Extension
2 Sets
12 Reps
@10
10A
Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
10 Reps
@6.5
@10
10B
Wood Chop
3 Sets
15 Reps
@10
10C
Cable Crunch
2 Sets
15 Reps
@10
Day 2
1
Bent Over Row (Barbell)
1 Set
2 Sets
15 Reps
8 Reps
@6.5
@10
2
Lat Pulldown
3 Sets
12 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
15 Reps
8 Reps
@6.5
@10
4
Dip (Weighted)
1 Set
2 Sets
15 Reps
10 Reps
@6.5
@9
5
Seated Shoulder Press (Dumbbell)
2 Sets
15 Reps
@8
6A
Squat (Smith Machine)
1 Set
2 Sets
15 Reps
8 Reps
@6.5
@8.5
6B
Standing Calf Raise (Smith Machine)
3 Sets
15 Reps
@10
7
Good Morning
1 Set
2 Sets
15 Reps
10 Reps
@6.5
@8
8
Incline Curl (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@9
9
Skull Crusher
2 Sets
12 Reps
@10
10
Hanging Knee Raise
2 Sets
50 Reps
-
11
Decline Crunch
2 Sets
50 Reps
-