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Ch-ARMS Workout Split

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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
    Sep 23, 2024 01:06
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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 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