logo
BoostcampPNG

Griffin 4+1

by Griffin O.
1 athletes joined

Program Description

4 Days on 1 Day off Bodybuilding workout routine.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 02, 2024 06:09
  • Last Edited
    Jun 18, 2025 08:38

Summary

The Griffin 4+1 program is a comprehensive 12-week training plan designed for dedicated lifters ready to push their limits. With workouts scheduled for every day of the week, this program focuses on building strength and muscle through a variety of exercises, including dumbbell presses, cable pulls, and bodyweight dips. Each session is crafted to challenge your endurance and enhance your physique, using a mix of machines and free weights to target all major muscle groups. Get ready to transform your fitness journey with disciplined training and measurable results!
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
11.4%
Upper Back
11.3%
Triceps
11.3%
Front Delts
10%
Abs
9.2%
Rear Delts
8.9%
Biceps
7.6%
Lats
6.2%
Quadriceps
5%
Glutes
5%
Hamstrings
4.7%
Adductors
2.3%
Chest
2.1%
Abductors
2%
Lower Back
1.7%
Forearms
1.3%
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 6
WEEK 7
WEEK 8
WEEK 9
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
MTS Decline Bench
2
8-12 reps
RPE 9
3
Dip (Bodyweight)
2
AMRAP
-
4
Pec Fly
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-20 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
6-10 reps
RPE 9
2
Camber Curl
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
RPE 9
6
Overhead Single Arm Tricep Extension Cable
3
8-12 reps
RPE 9
7
Overhead Press (Barbell)
4
6-10 reps
RPE 9
8
Front Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
3
6-10 reps
RPE 9
2
Iso Pull Down
3
6-10 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Pull-Up (Assisted)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
7
8-12 reps
RPE 9
6
Forearm Curl
4
8-12 reps
RPE 9
7
Reverse Forearm Curl
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Single Leg Extension
3
10-20 reps
RPE 9
4
Hip Abductor (Machine)
4
8-12 reps
RPE 9
5
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
6
Abs Crunch (Weighted)
4
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
MTS Decline Bench
2
8-12 reps
RPE 9
3
Dip (Bodyweight)
2
AMRAP
-
4
Pec Fly
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-20 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
6-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
6-10 reps
RPE 9
2
Camber Curl
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
RPE 9
6
Overhead Single Arm Tricep Extension Cable
3
8-12 reps
RPE 9
7
Overhead Press (Barbell)
4
6-10 reps
RPE 9
8
Front Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Chest Supported T-Bar Row
3
6-10 reps
RPE 9
3
Free Motion Single Arm Pulldown
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
6
8-12 reps
RPE 9
6
Face Pull
3
10-20 reps
RPE 9
7
Reverse Forearm Curl
4
8-12 reps
RPE 9
8
Forearm Curl
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 9
4
Seated Hamstring Curl
2
8-12 reps
RPE 9
5
Hip Adductor (Machine)
4
10-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
4
AMRAP
-
7
Abs Crunch (Weighted)
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Chest Supported T-Bar Row
3
6-10 reps
RPE 9
3
Free Motion Single Arm Pulldown
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
6
8-12 reps
RPE 9
6
Face Pull
3
10-20 reps
RPE 9
7
Reverse Forearm Curl
4
8-12 reps
RPE 9
8
Forearm Curl
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 9
4
Seated Hamstring Curl
2
8-12 reps
RPE 9
5
Hip Adductor (Machine)
4
10-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
4
AMRAP
-
7
Abs Crunch (Weighted)
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
MTS Decline Bench
2
8-12 reps
RPE 9
3
Dip (Bodyweight)
2
AMRAP
-
4
Pec Fly
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-20 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
6-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
6-10 reps
RPE 9
2
Camber Curl
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
RPE 9
6
Overhead Single Arm Tricep Extension Cable
3
8-12 reps
RPE 9
7
Overhead Press (Barbell)
4
6-10 reps
RPE 9
8
Front Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Chest Supported T-Bar Row
3
6-10 reps
RPE 9
3
Free Motion Single Arm Pulldown
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
6
8-12 reps
RPE 9
6
Face Pull
3
10-20 reps
RPE 9
7
Reverse Forearm Curl
4
8-12 reps
RPE 9
8
Forearm Curl
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 9
4
Seated Hamstring Curl
2
8-12 reps
RPE 9
5
Hip Adductor (Machine)
4
10-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
4
AMRAP
-
7
Abs Crunch (Weighted)
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (smith Machine)
3
6-10 reps
RPE 9
2
ISO Flat Bench
3
8-12 reps
RPE 9
3
Wide Chest Iso
2
8-12 reps
RPE 9
4
Free Motion Chest Fly
3
10-20 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
6
Lateral Raise (Cable)
4
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
2
Tricep Press
2
8-12 reps
RPE 9
3
Hammer Curl
3
6-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Barbell)
3
6-12 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
9
Shoulder Press (smith Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
2
Tricep Press
2
8-12 reps
RPE 9
3
Hammer Curl
3
6-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Barbell)
3
6-12 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
9
Shoulder Press (smith Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Chest Supported T-Bar Row
3
6-10 reps
RPE 9
3
Free Motion Single Arm Pulldown
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
6
8-12 reps
RPE 9
6
Face Pull
3
10-20 reps
RPE 9
7
Reverse Forearm Curl
4
8-12 reps
RPE 9
8
Forearm Curl
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 9
4
Seated Hamstring Curl
2
8-12 reps
RPE 9
5
Hip Adductor (Machine)
4
10-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
4
AMRAP
-
7
Abs Crunch (Weighted)
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (smith Machine)
3
6-10 reps
RPE 9
2
ISO Flat Bench
3
8-12 reps
RPE 9
3
Wide Chest Iso
2
8-12 reps
RPE 9
4
Free Motion Chest Fly
3
10-20 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
6
Lateral Raise (Cable)
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
2
Tricep Press
2
8-12 reps
RPE 9
3
Hammer Curl
3
6-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Barbell)
3
6-12 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
9
Shoulder Press (smith Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
3
6-10 reps
RPE 9
2
Iso Pull Down
3
6-10 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Pull-Up (Assisted)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
7
8-12 reps
RPE 9
6
Forearm Curl
4
8-12 reps
RPE 9
7
Reverse Forearm Curl
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Single Leg Extension
3
10-20 reps
RPE 9
4
Hip Abductor (Machine)
4
8-12 reps
RPE 9
5
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
6
Abs Crunch (Weighted)
4
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
MTS Decline Bench
2
8-12 reps
RPE 9
3
Dip (Bodyweight)
2
AMRAP
-
4
Pec Fly
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-20 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
6-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Single Leg Extension
3
10-20 reps
RPE 9
4
Hip Abductor (Machine)
4
8-12 reps
RPE 9
5
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
6
Abs Crunch (Weighted)
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
MTS Decline Bench
2
8-12 reps
RPE 9
3
Dip (Bodyweight)
2
AMRAP
-
4
Pec Fly
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-20 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
6-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
2
Tricep Press
2
8-12 reps
RPE 9
3
Hammer Curl
3
6-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Barbell)
3
6-12 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
9
Shoulder Press (smith Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Row
3
6-10 reps
RPE 9
2
Iso Pull Down
3
6-10 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Pull-Up (Assisted)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
7
8-12 reps
RPE 9
6
Forearm Curl
4
8-12 reps
RPE 9
7
Reverse Forearm Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Single Leg Extension
3
10-20 reps
RPE 9
4
Hip Abductor (Machine)
4
8-12 reps
RPE 9
5
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
6
Abs Crunch (Weighted)
4
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
MTS Decline Bench
2
8-12 reps
RPE 9
3
Dip (Bodyweight)
2
AMRAP
-
4
Pec Fly
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-20 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
6-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
6-10 reps
RPE 9
2
Camber Curl
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
RPE 9
6
Overhead Single Arm Tricep Extension Cable
3
8-12 reps
RPE 9
7
Overhead Press (Barbell)
4
6-10 reps
RPE 9
8
Front Raise
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Chest Supported T-Bar Row
3
6-10 reps
RPE 9
3
Free Motion Single Arm Pulldown
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
6
8-12 reps
RPE 9
6
Face Pull
3
10-20 reps
RPE 9
7
Reverse Forearm Curl
4
8-12 reps
RPE 9
8
Forearm Curl
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Chest Supported T-Bar Row
3
6-10 reps
RPE 9
3
Free Motion Single Arm Pulldown
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
6
8-12 reps
RPE 9
6
Face Pull
3
10-20 reps
RPE 9
7
Reverse Forearm Curl
4
8-12 reps
RPE 9
8
Forearm Curl
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Single Leg Extension
3
10-20 reps
RPE 9
4
Hip Abductor (Machine)
4
8-12 reps
RPE 9
5
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
6
Abs Crunch (Weighted)
4
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
MTS Decline Bench
2
8-12 reps
RPE 9
3
Dip (Bodyweight)
2
AMRAP
-
4
Pec Fly
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-20 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
6-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
6-10 reps
RPE 9
2
Camber Curl
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
RPE 9
6
Overhead Single Arm Tricep Extension Cable
3
8-12 reps
RPE 9
7
Overhead Press (Barbell)
4
6-10 reps
RPE 9
8
Front Raise
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Chest Supported T-Bar Row
3
6-10 reps
RPE 9
3
Free Motion Single Arm Pulldown
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
6
8-12 reps
RPE 9
6
Face Pull
3
10-20 reps
RPE 9
7
Reverse Forearm Curl
4
8-12 reps
RPE 9
8
Forearm Curl
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 9
4
Seated Hamstring Curl
2
8-12 reps
RPE 9
5
Hip Adductor (Machine)
4
10-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
4
AMRAP
-
7
Abs Crunch (Weighted)
4
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (smith Machine)
3
6-10 reps
RPE 9
2
ISO Flat Bench
3
8-12 reps
RPE 9
3
Wide Chest Iso
2
8-12 reps
RPE 9
4
Free Motion Chest Fly
3
10-20 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
6
Lateral Raise (Cable)
4
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
2
Tricep Press
2
8-12 reps
RPE 9
3
Hammer Curl
3
6-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Barbell)
3
6-12 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
9
Shoulder Press (smith Machine)
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (smith Machine)
3
6-10 reps
RPE 9
2
ISO Flat Bench
3
8-12 reps
RPE 9
3
Wide Chest Iso
2
8-12 reps
RPE 9
4
Free Motion Chest Fly
3
10-20 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
6
Lateral Raise (Cable)
4
10-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
2
Tricep Press
2
8-12 reps
RPE 9
3
Hammer Curl
3
6-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Barbell)
3
6-12 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
9
Shoulder Press (smith Machine)
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Chest Supported T-Bar Row
3
6-10 reps
RPE 9
3
Free Motion Single Arm Pulldown
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
6
8-12 reps
RPE 9
6
Face Pull
3
10-20 reps
RPE 9
7
Reverse Forearm Curl
4
8-12 reps
RPE 9
8
Forearm Curl
4
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 9
4
Seated Hamstring Curl
2
8-12 reps
RPE 9
5
Hip Adductor (Machine)
4
10-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
4
AMRAP
-
7
Abs Crunch (Weighted)
4
10-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (smith Machine)
3
6-10 reps
RPE 9
2
ISO Flat Bench
3
8-12 reps
RPE 9
3
Wide Chest Iso
2
8-12 reps
RPE 9
4
Free Motion Chest Fly
3
10-20 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
6
Lateral Raise (Cable)
4
10-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
2
Tricep Press
2
8-12 reps
RPE 9
3
Hammer Curl
3
6-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Barbell)
3
6-12 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
9
Shoulder Press (smith Machine)
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Row
3
6-10 reps
RPE 9
2
Iso Pull Down
3
6-10 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Pull-Up (Assisted)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
7
8-12 reps
RPE 9
6
Forearm Curl
4
8-12 reps
RPE 9
7
Reverse Forearm Curl
4
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Single Leg Extension
3
10-20 reps
RPE 9
4
Hip Abductor (Machine)
4
8-12 reps
RPE 9
5
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
6
Abs Crunch (Weighted)
4
10-20 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Row
3
6-10 reps
RPE 9
2
Iso Pull Down
3
6-10 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Pull-Up (Assisted)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
7
8-12 reps
RPE 9
6
Forearm Curl
4
8-12 reps
RPE 9
7
Reverse Forearm Curl
4
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Single Leg Extension
3
10-20 reps
RPE 9
4
Hip Abductor (Machine)
4
8-12 reps
RPE 9
5
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
6
Abs Crunch (Weighted)
4
10-20 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (smith Machine)
3
6-10 reps
RPE 9
2
ISO Flat Bench
3
8-12 reps
RPE 9
3
Wide Chest Iso
2
8-12 reps
RPE 9
4
Free Motion Chest Fly
3
10-20 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
6
Lateral Raise (Cable)
4
10-20 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
2
Tricep Press
2
8-12 reps
RPE 9
3
Hammer Curl
3
6-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Skull Crusher (Barbell)
2
8-12 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Barbell)
3
6-12 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
9
Shoulder Press (smith Machine)
3
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Row
3
6-10 reps
RPE 9
2
Iso Pull Down
3
6-10 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Pull-Up (Assisted)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
7
8-12 reps
RPE 9
6
Forearm Curl
4
8-12 reps
RPE 9
7
Reverse Forearm Curl
4
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Single Leg Extension
3
10-20 reps
RPE 9
4
Hip Abductor (Machine)
4
8-12 reps
RPE 9
5
Leg Raise (Captain's Chair)
4
AMRAP
RPE 9
6
Abs Crunch (Weighted)
4
10-20 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
MTS Decline Bench
2
8-12 reps
RPE 9
3
Dip (Bodyweight)
2
AMRAP
-
4
Pec Fly
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-20 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
6-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
6-10 reps
RPE 9
2
Camber Curl
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
4
8-12 reps
RPE 9
6
Overhead Single Arm Tricep Extension Cable
3
8-12 reps
RPE 9
7
Overhead Press (Barbell)
4
6-10 reps
RPE 9
8
Front Raise
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
MTS Decline Bench
2 Sets
8-12 Reps
@9
3
Dip (Bodyweight)
2 Sets
AMRAP
-
4
Pec Fly
3 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)
4 Sets
10-20 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
6-12 Reps
@9
Day 2
1
Lat Pulldown
3 Sets
6-10 Reps
@9
2
Chest Supported T-Bar Row
3 Sets
6-10 Reps
@9
3
Free Motion Single Arm Pulldown
3 Sets
8-12 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@9
5
Rear Delt Fly (Machine)
6 Sets
8-12 Reps
@9
6
Face Pull
3 Sets
10-20 Reps
@9
7
Reverse Forearm Curl
4 Sets
8-12 Reps
@9
8
Forearm Curl
4 Sets
8-12 Reps
@9
Day 3
1
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9
2
Tricep Press
2 Sets
8-12 Reps
@9
3
Hammer Curl
3 Sets
6-12 Reps
@9
4
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
@9
5
Skull Crusher (Barbell)
2 Sets
8-12 Reps
@9
6
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
@9
7
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@9
8
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
9
Shoulder Press (smith Machine)
3 Sets
8-12 Reps
@9
Day 4
1
Hack Squat
4 Sets
5-10 Reps
@9
2
Leg Extension
3 Sets
8-12 Reps
@9
3
Single Leg Extension
3 Sets
10-20 Reps
@9
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
@9
5
Leg Raise (Captain's Chair)
4 Sets
AMRAP
@9
6
Abs Crunch (Weighted)
4 Sets
10-20 Reps
@9
Day 6
1
Incline Bench Press (smith Machine)
3 Sets
6-10 Reps
@9
2
ISO Flat Bench
3 Sets
8-12 Reps
@9
3
Wide Chest Iso
2 Sets
8-12 Reps
@9
4
Free Motion Chest Fly
3 Sets
10-20 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
6-10 Reps
@9
6
Lateral Raise (Cable)
4 Sets
10-20 Reps
@9
Day 7
1
High Row
3 Sets
6-10 Reps
@9
2
Iso Pull Down
3 Sets
6-10 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Pull-Up (Assisted)
3 Sets
8-12 Reps
@9
5
Rear Delt Fly (Machine)
7 Sets
8-12 Reps
@9
6
Forearm Curl
4 Sets
8-12 Reps
@9
7
Reverse Forearm Curl
4 Sets
8-12 Reps
@9