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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!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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