logo
BoostcampPNG

Ch-ARMS Workout Split

by null
2 athletes joined

Program Description

To grow bigger chest and arms

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 26, 2024 08:08
  • Last Edited
    Jun 18, 2025 12:20

Summary

Unleash your potential with the Ch-ARMS Workout Split, a dynamic 12-week program designed to sculpt your upper body and enhance strength. Comprising five training days each week, this split focuses on targeted muscle groups, ensuring balanced development of your chest, triceps, back, and biceps. With a variety of exercises, including barbell and dumbbell movements, you'll engage in high-intensity workouts that push your limits and build muscle efficiently. Get ready to transform your physique and elevate your lifting game!
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
Bench Press (Barbell)
4
8-10 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-9
RPE 7-9
3
Chest Fly (Machine)
3
12-15 reps
RPE 7-9
4
Dips Between Chairs
3
10-12 reps
RPE 7-9
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-9
RPE 7-9
3
Chest Fly (Machine)
3
12-15 reps
RPE 7-9
4
Dips Between Chairs
3
10-12 reps
RPE 7-9
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-9
RPE 7-9
3
Chest Fly (Machine)
3
12-15 reps
RPE 7-9
4
Dips Between Chairs
3
10-12 reps
RPE 7-9
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-9
RPE 7-9
3
Chest Fly (Machine)
3
12-15 reps
RPE 7-9
4
Dips Between Chairs
3
10-12 reps
RPE 7-9
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-9
RPE 7-9
3
Chest Fly (Machine)
3
12-15 reps
RPE 7-9
4
Dips Between Chairs
3
10-12 reps
RPE 7-9
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-9
RPE 7-9
3
Chest Fly (Machine)
3
12-15 reps
RPE 7-9
4
Dips Between Chairs
3
10-12 reps
RPE 7-9
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-9
RPE 7-9
3
Chest Fly (Machine)
3
12-15 reps
RPE 7-9
4
Dips Between Chairs
3
10-12 reps
RPE 7-9
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-9
RPE 7-9
3
Chest Fly (Machine)
3
12-15 reps
RPE 7-9
4
Dips Between Chairs
3
10-12 reps
RPE 7-9
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-9
RPE 7-9
3
Chest Fly (Machine)
3
12-15 reps
RPE 7-9
4
Dips Between Chairs
3
10-12 reps
RPE 7-9
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-9
RPE 7-9
3
Chest Fly (Machine)
3
12-15 reps
RPE 7-9
4
Dips Between Chairs
3
10-12 reps
RPE 7-9
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-9
RPE 7-9
3
Chest Fly (Machine)
3
12-15 reps
RPE 7-9
4
Dips Between Chairs
3
10-12 reps
RPE 7-9
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 7-9
RPE 7-9
3
Chest Fly (Machine)
3
12-15 reps
RPE 7-9
4
Dips Between Chairs
3
10-12 reps
RPE 7-9
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-15 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7-9
3
Lat Pulldown
3
12 reps
RPE 7.5-9.5
4
Seated Dumbbell Curl
3
12 reps
RPE 8-10
5
Hammer Curl
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-15 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7-9
3
Lat Pulldown
3
12 reps
RPE 7.5-9.5
4
Seated Dumbbell Curl
3
12 reps
RPE 8-10
5
Hammer Curl
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-15 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7-9
3
Lat Pulldown
3
12 reps
RPE 7.5-9.5
4
Seated Dumbbell Curl
3
12 reps
RPE 8-10
5
Hammer Curl
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-15 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7-9
3
Lat Pulldown
3
12 reps
RPE 7.5-9.5
4
Seated Dumbbell Curl
3
12 reps
RPE 8-10
5
Hammer Curl
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-15 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7-9
3
Lat Pulldown
3
12 reps
RPE 7.5-9.5
4
Seated Dumbbell Curl
3
12 reps
RPE 8-10
5
Hammer Curl
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-15 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7-9
3
Lat Pulldown
3
12 reps
RPE 7.5-9.5
4
Seated Dumbbell Curl
3
12 reps
RPE 8-10
5
Hammer Curl
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-15 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7-9
3
Lat Pulldown
3
12 reps
RPE 7.5-9.5
4
Seated Dumbbell Curl
3
12 reps
RPE 8-10
5
Hammer Curl
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-15 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7-9
3
Lat Pulldown
3
12 reps
RPE 7.5-9.5
4
Seated Dumbbell Curl
3
12 reps
RPE 8-10
5
Hammer Curl
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-15 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7-9
3
Lat Pulldown
3
12 reps
RPE 7.5-9.5
4
Seated Dumbbell Curl
3
12 reps
RPE 8-10
5
Hammer Curl
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-15 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7-9
3
Lat Pulldown
3
12 reps
RPE 7.5-9.5
4
Seated Dumbbell Curl
3
12 reps
RPE 8-10
5
Hammer Curl
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-15 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7-9
3
Lat Pulldown
3
12 reps
RPE 7.5-9.5
4
Seated Dumbbell Curl
3
12 reps
RPE 8-10
5
Hammer Curl
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8-15 reps
RPE 10
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7-9
3
Lat Pulldown
3
12 reps
RPE 7.5-9.5
4
Seated Dumbbell Curl
3
12 reps
RPE 8-10
5
Hammer Curl
3
12 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7-8.5
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
3
Cable Crossover
3
12-15 reps
RPE 7-9
4
Overhead Press (Machine)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
6
Front Raise
3
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7-8.5
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
3
Cable Crossover
3
12-15 reps
RPE 7-9
4
Overhead Press (Machine)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
6
Front Raise
3
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7-8.5
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
3
Cable Crossover
3
12-15 reps
RPE 7-9
4
Overhead Press (Machine)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
6
Front Raise
3
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7-8.5
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
3
Cable Crossover
3
12-15 reps
RPE 7-9
4
Overhead Press (Machine)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
6
Front Raise
3
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7-8.5
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
3
Cable Crossover
3
12-15 reps
RPE 7-9
4
Overhead Press (Machine)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
6
Front Raise
3
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7-8.5
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
3
Cable Crossover
3
12-15 reps
RPE 7-9
4
Overhead Press (Machine)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
6
Front Raise
3
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7-8.5
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
3
Cable Crossover
3
12-15 reps
RPE 7-9
4
Overhead Press (Machine)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
6
Front Raise
3
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7-8.5
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
3
Cable Crossover
3
12-15 reps
RPE 7-9
4
Overhead Press (Machine)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
6
Front Raise
3
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7-8.5
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
3
Cable Crossover
3
12-15 reps
RPE 7-9
4
Overhead Press (Machine)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
6
Front Raise
3
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7-8.5
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
3
Cable Crossover
3
12-15 reps
RPE 7-9
4
Overhead Press (Machine)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
6
Front Raise
3
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7-8.5
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
3
Cable Crossover
3
12-15 reps
RPE 7-9
4
Overhead Press (Machine)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
6
Front Raise
3
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7-8.5
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7-8
3
Cable Crossover
3
12-15 reps
RPE 7-9
4
Overhead Press (Machine)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-9
6
Front Raise
3
12-15 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12-15 reps
RPE 7-9
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Seated Calf Raise
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12-15 reps
RPE 7-9
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Seated Calf Raise
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12-15 reps
RPE 7-9
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Seated Calf Raise
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12-15 reps
RPE 7-9
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Seated Calf Raise
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12-15 reps
RPE 7-9
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Seated Calf Raise
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12-15 reps
RPE 7-9
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Seated Calf Raise
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12-15 reps
RPE 7-9
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Seated Calf Raise
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12-15 reps
RPE 7-9
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Seated Calf Raise
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12-15 reps
RPE 7-9
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Seated Calf Raise
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12-15 reps
RPE 7-9
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Seated Calf Raise
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12-15 reps
RPE 7-9
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Seated Calf Raise
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12-15 reps
RPE 7-9
5
Leg Extension
3
12-15 reps
RPE 8-10
6
Seated Calf Raise
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-10 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
4
Katana Extension
3
12-15 reps
RPE 8-10
5
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6
Upright Row (Cable)
3
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-10 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
4
Katana Extension
3
12-15 reps
RPE 8-10
5
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6
Upright Row (Cable)
3
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-10 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
4
Katana Extension
3
12-15 reps
RPE 8-10
5
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6
Upright Row (Cable)
3
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-10 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
4
Katana Extension
3
12-15 reps
RPE 8-10
5
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6
Upright Row (Cable)
3
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-10 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
4
Katana Extension
3
12-15 reps
RPE 8-10
5
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6
Upright Row (Cable)
3
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-10 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
4
Katana Extension
3
12-15 reps
RPE 8-10
5
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6
Upright Row (Cable)
3
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-10 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
4
Katana Extension
3
12-15 reps
RPE 8-10
5
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6
Upright Row (Cable)
3
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-10 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
4
Katana Extension
3
12-15 reps
RPE 8-10
5
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6
Upright Row (Cable)
3
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-10 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
4
Katana Extension
3
12-15 reps
RPE 8-10
5
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6
Upright Row (Cable)
3
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-10 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
4
Katana Extension
3
12-15 reps
RPE 8-10
5
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6
Upright Row (Cable)
3
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-10 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
4
Katana Extension
3
12-15 reps
RPE 8-10
5
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6
Upright Row (Cable)
3
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
8-10 reps
RPE 8-10
2
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 9.5
4
Katana Extension
3
12-15 reps
RPE 8-10
5
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6
Upright Row (Cable)
3
10-12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@7-9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7-9
@7-9
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@7-9
4
Dips Between Chairs
3 Sets
10-12 Reps
@7-9
5
Skull Crusher (Barbell)
3 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7-9
Day 2
1
Pull-Up (Bodyweight)
4 Sets
8-15 Reps
@10
2
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@7-9
3
Lat Pulldown
3 Sets
12 Reps
@7.5-9.5
4
Seated Dumbbell Curl
3 Sets
12 Reps
@8-10
5
Hammer Curl
3 Sets
12 Reps
@8-10
6
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@8-10
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
@7-8.5
2
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7-8
3
Cable Crossover
3 Sets
12-15 Reps
@7-9
4
Overhead Press (Machine)
3 Sets
8-10 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7-9
6
Front Raise
3 Sets
12-15 Reps
@7-8
Day 4
1
Squat (Barbell)
4 Sets
8-10 Reps
@7-8
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8
3
Lunge (Dumbbell)
3 Sets
12 Reps
@8
4
Lying Leg Curl
3 Sets
12-15 Reps
@7-9
5
Leg Extension
3 Sets
12-15 Reps
@8-10
6
Seated Calf Raise
3 Sets
15-20 Reps
@10
Day 5
1
Bicep Curl (Barbell)
4 Sets
8-10 Reps
@8-10
2
Overhead Tricep Extension (Cable)
4 Sets
8-10 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9.5
4
Katana Extension
3 Sets
12-15 Reps
@8-10
5
Shrug (Dumbbell)
3 Sets
12-15 Reps
@9
6
Upright Row (Cable)
3 Sets
10-12 Reps
@8.5