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BoostcampPNG

Years Of Pain And Sacrifice

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Program Description

This Training Program Is For People Who Want To Be At The Gym For Less Time, But Still Make Overall Gain’s In The Gym, If You Switch Programs Often You WON’T See Changes, Hence The Program Name, Stick To This For Over A Year Or More Bro And I Promise, You Won’t Fit Your Clothes.

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 27, 2025 07:07
  • Last Edited
    Oct 29, 2025 08:32
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.6%
Front Delts
9.7%
Triceps
9.4%
Middle Delts
8.9%
Chest
8.3%
Biceps
7.9%
Hamstrings
7.9%
Quadriceps
6.5%
Glutes
6.5%
Lats
6.5%
Rear Delts
5%
Abs
4.2%
Lower Back
3.3%
Calves
2.3%
Adductors
1.5%
Forearms
1.2%
Abductors
0.5%
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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
Bench Press (Paused)
3
3-5 reps
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Overhead Press (Barbell)
2
5-7 reps
RPE 10
6
Lat Pulldown
3
5-7 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Overhead Press (Barbell)
2
5-7 reps
RPE 10
6
Lat Pulldown
3
5-7 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Overhead Press (Barbell)
2
5-7 reps
RPE 10
6
Lat Pulldown
3
5-7 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Overhead Press (Barbell)
2
5-7 reps
RPE 10
6
Lat Pulldown
3
5-7 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Overhead Press (Barbell)
2
5-7 reps
RPE 10
6
Lat Pulldown
3
5-7 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Overhead Press (Barbell)
2
5-7 reps
RPE 10
6
Lat Pulldown
3
5-7 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Overhead Press (Barbell)
2
5-7 reps
RPE 10
6
Lat Pulldown
3
5-7 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Overhead Press (Barbell)
2
5-7 reps
RPE 10
6
Lat Pulldown
3
5-7 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Overhead Press (Barbell)
2
5-7 reps
RPE 10
6
Lat Pulldown
3
5-7 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Overhead Press (Barbell)
2
5-7 reps
RPE 10
6
Lat Pulldown
3
5-7 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Overhead Press (Barbell)
2
5-7 reps
RPE 10
6
Lat Pulldown
3
5-7 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Overhead Press (Barbell)
2
5-7 reps
RPE 10
6
Lat Pulldown
3
5-7 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Overhead Press (Barbell)
2
5-7 reps
RPE 10
6
Lat Pulldown
3
5-7 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Overhead Press (Barbell)
2
5-7 reps
RPE 10
6
Lat Pulldown
3
5-7 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Overhead Press (Barbell)
2
5-7 reps
RPE 10
6
Lat Pulldown
3
5-7 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Overhead Press (Barbell)
2
5-7 reps
RPE 10
6
Lat Pulldown
3
5-7 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 10
2
Leg Press
3
6-8 reps
RPE 10
3
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 10
5
Overhead Press (Barbell)
2
5-7 reps
RPE 10
6
Lat Pulldown
3
5-7 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
6
Face Pull
3
10-12 reps
RPE 10
7
Cable Crunch
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Barbell Row
3
4-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-7 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
12-15 reps
RPE 10
7
Back Extension (Weighted)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Barbell Row
3
4-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-7 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
12-15 reps
RPE 10
7
Back Extension (Weighted)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Barbell Row
3
4-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-7 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
12-15 reps
RPE 10
7
Back Extension (Weighted)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Barbell Row
3
4-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-7 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
12-15 reps
RPE 10
7
Back Extension (Weighted)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Barbell Row
3
4-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-7 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
12-15 reps
RPE 10
7
Back Extension (Weighted)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Barbell Row
3
4-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-7 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
12-15 reps
RPE 10
7
Back Extension (Weighted)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Barbell Row
3
4-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-7 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
12-15 reps
RPE 10
7
Back Extension (Weighted)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Barbell Row
3
4-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-7 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
12-15 reps
RPE 10
7
Back Extension (Weighted)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Barbell Row
3
4-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-7 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
12-15 reps
RPE 10
7
Back Extension (Weighted)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Barbell Row
3
4-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-7 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
12-15 reps
RPE 10
7
Back Extension (Weighted)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Barbell Row
3
4-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-7 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
12-15 reps
RPE 10
7
Back Extension (Weighted)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Barbell Row
3
4-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-7 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
12-15 reps
RPE 10
7
Back Extension (Weighted)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Barbell Row
3
4-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-7 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
12-15 reps
RPE 10
7
Back Extension (Weighted)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Barbell Row
3
4-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-7 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
12-15 reps
RPE 10
7
Back Extension (Weighted)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Barbell Row
3
4-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-7 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
12-15 reps
RPE 10
7
Back Extension (Weighted)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Barbell Row
3
4-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-7 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
12-15 reps
RPE 10
7
Back Extension (Weighted)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Barbell Row
3
4-6 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
5-7 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
12-15 reps
RPE 10
7
Back Extension (Weighted)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-7 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lateral Raise (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
6
Face Pull
3
10-12 reps
RPE 10
7
Cable Crunch
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
6
Face Pull
3
10-12 reps
RPE 10
7
Cable Crunch
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
6
Face Pull
3
10-12 reps
RPE 10
7
Cable Crunch
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
6
Face Pull
3
10-12 reps
RPE 10
7
Cable Crunch
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
6
Face Pull
3
10-12 reps
RPE 10
7
Cable Crunch
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
6
Face Pull
3
10-12 reps
RPE 10
7
Cable Crunch
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
6
Face Pull
3
10-12 reps
RPE 10
7
Cable Crunch
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
6
Face Pull
3
10-12 reps
RPE 10
7
Cable Crunch
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
6
Face Pull
3
10-12 reps
RPE 10
7
Cable Crunch
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
6
Face Pull
3
10-12 reps
RPE 10
7
Cable Crunch
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
6
Face Pull
3
10-12 reps
RPE 10
7
Cable Crunch
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
6
Face Pull
3
10-12 reps
RPE 10
7
Cable Crunch
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
6
Face Pull
3
10-12 reps
RPE 10
7
Cable Crunch
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
6
Face Pull
3
10-12 reps
RPE 10
7
Cable Crunch
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
6
Face Pull
3
10-12 reps
RPE 10
7
Cable Crunch
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3-5 reps
RPE 10
2
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
6
Face Pull
3
10-12 reps
RPE 10
7
Cable Crunch
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-7 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lateral Raise (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-7 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lateral Raise (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-7 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lateral Raise (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-7 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lateral Raise (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-7 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lateral Raise (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-7 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lateral Raise (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-7 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lateral Raise (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-7 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lateral Raise (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-7 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lateral Raise (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-7 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lateral Raise (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-7 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lateral Raise (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-7 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lateral Raise (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-7 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lateral Raise (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-7 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lateral Raise (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-7 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lateral Raise (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
5-7 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lateral Raise (Cable)
3
10-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
10-12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
3-5 Reps
@10
2
Leg Press
3 Sets
6-8 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@10
4
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
@10
5
Overhead Press (Barbell)
2 Sets
5-7 Reps
@10
6
Lat Pulldown
3 Sets
5-7 Reps
@10
7
Tricep Rope Push Down (Cable)
2 Sets
10-12 Reps
@10
Day 4
1
Bench Press (Close Grip)
2 Sets
5-7 Reps
@10
2
Seated Row (Cable)
2 Sets
6-8 Reps
@10
3
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
5
Rear Delt Fly (Cable)
3 Sets
10-12 Reps
@10
6
Lying Leg Curl
3 Sets
10-12 Reps
@10
7
Standing Calf Raise
3 Sets
10-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@10
2
Barbell Row
3 Sets
4-6 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
5-7 Reps
@10
4
Incline Bench Press (Dumbbell)
2 Sets
5-7 Reps
@10
5
Hammer Curl (Cable)
3 Sets
8-10 Reps
@10
6
Chest Fly (Machine)
2 Sets
12-15 Reps
@10
7
Back Extension (Weighted)
2 Sets
10-15 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
2 Sets
3-5 Reps
@10
2
Walking Lunge (Dumbbell)
2 Sets
8-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
8-10 Reps
@10
6
Face Pull
3 Sets
10-12 Reps
@10
7
Cable Crunch
3 Sets
12-20 Reps
@10