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BoostcampPNG

Revival

by Allen B.

Program Description

Build strength

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 27, 2026 07:29
  • Last Edited
    Feb 27, 2026 08:38
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.8%
Upper Back
10.8%
Hamstrings
9.7%
Triceps
8.6%
Middle Delts
8.6%
Rear Delts
8.6%
Glutes
8.6%
Chest
6.5%
Lats
6.5%
Quadriceps
6.5%
Biceps
5.4%
Abs
3.2%
Abductors
2.2%
Lower Back
2.2%
Forearms
1.1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 7
2
Leg Press
6
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 7
2
Leg Press
6
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 7
2
Leg Press
6
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 7
2
Leg Press
6
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 7
2
Leg Press
6
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 7
2
Leg Press
6
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 7
2
Leg Press
6
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 7
2
Leg Press
6
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 7
2
Leg Press
6
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 7
2
Leg Press
6
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 7
2
Leg Press
6
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 7
2
Leg Press
6
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 7
2
Leg Press
6
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 7
2
Leg Press
6
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 7
2
Leg Press
6
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 7
2
Leg Press
6
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 7
2
Leg Press
6
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12 reps
RPE 7
2
Leg Press
6
10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Hip Thrust (Machine)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
RPE 7
2
Dip (Bodyweight)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12 reps
RPE 7
2
Face Pull
3
12 reps
RPE 7
3
Rear Delt Fly (Cable)
3
12 reps
RPE 7
4
Lu Raise
3
12 reps
RPE 7
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@7
Day 2
1
Overhead Press (Dumbbell)
3 Sets
12 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
3
Rear Delt Fly (Cable)
3 Sets
12 Reps
@7
4
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
Day 3
1
Lying Leg Curl
3 Sets
12 Reps
@7
2
Leg Press
6 Sets
10 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Hip Thrust (Machine)
3 Sets
12 Reps
@7
Day 4
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
@7
2
Dip (Bodyweight)
3 Sets
10 Reps
@7
Day 5
1
Lateral Raise (Machine)
3 Sets
12 Reps
@7
2
Face Pull
3 Sets
12 Reps
@7
3
Rear Delt Fly (Cable)
3 Sets
12 Reps
@7
4
Lu Raise
3 Sets
12 Reps
@7