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Mountain dog

by 사장 큰.
2 athletes joined

Program Description

00

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 03, 2025 01:46
  • Last Edited
    Jun 18, 2025 12:19

Summary

Embark on a transformative 16-week journey with the Mountain Dog program, designed for those ready to elevate their strength and physique. This intense 6-day-a-week regimen focuses on building powerful shoulders and a robust back through a variety of exercises, including overhead presses, barbell rows, and targeted machine work. Each workout is crafted to challenge your limits, ensuring steady progress and muscle growth. Get ready to conquer your fitness goals and unleash your inner strength!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
12 reps
RPE 6
2
Overhead Press (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Shoulder Press (Machine)
1
1 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 7
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12 reps
RPE 6
2
Pull-Up (Weighted)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Seated Row (Machine)
1
-
4
Lat Pulldown
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 6
2
Bench Press (Barbell)
6
2
8 reps
5 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
-
4
Chest Fly (Machine)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
12 reps
RPE 6
2
Bicep Curl (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Bicep Curl (Dumbbell)
1
-
4
Bicep Curl (Cable)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
2
Close Grip Bench Press (Smith Machine)
6
2
8 reps
5 reps
RPE 6
RPE 9
3
Tricep Extension (Cable)
1
-
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
RPE 6
2
Leg Curl
2
12 reps
RPE 6
3
Squat (Barbell)
6
2
8 reps
5 reps
RPE 6
RPE 9
4
Split Squat (Dumbbell)
1
-
5
Stiff Leg Deadlift
4
12 reps
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
Overhead Press (Machine)
4 Sets
12 Reps
@6
2
Overhead Press (Barbell)
6 Sets
2 Sets
8 Reps
5 Reps
@6
@9
3
Shoulder Press (Machine)
1 Set
1 Reps
@10
4
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@7
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@7
Day 2
1
Barbell Row
4 Sets
12 Reps
@6
2
Pull-Up (Weighted)
6 Sets
2 Sets
8 Reps
5 Reps
@6
@9
3
Seated Row (Machine)
1 Set
-
4
Lat Pulldown
4 Sets
12 Reps
@7
Day 3
1
Chest Press (Machine)
4 Sets
12 Reps
@6
2
Bench Press (Barbell)
6 Sets
2 Sets
8 Reps
5 Reps
@7
@9
3
Bench Press (Dumbbell)
1 Set
-
4
Chest Fly (Machine)
4 Sets
12 Reps
@7
Day 4
1
Preacher Curl (Dumbbell)
4 Sets
12 Reps
@6
2
Bicep Curl (Barbell)
6 Sets
2 Sets
8 Reps
5 Reps
@6
@9
3
Bicep Curl (Dumbbell)
1 Set
-
4
Bicep Curl (Cable)
4 Sets
10 Reps
@7
Day 5
1
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@6
2
Close Grip Bench Press (Smith Machine)
6 Sets
2 Sets
8 Reps
5 Reps
@6
@9
3
Tricep Extension (Cable)
1 Set
-
4
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@7
Day 6
1
Leg Extension
2 Sets
12 Reps
@6
2
Leg Curl
2 Sets
12 Reps
@6
3
Squat (Barbell)
6 Sets
2 Sets
8 Reps
5 Reps
@6
@9
4
Split Squat (Dumbbell)
1 Set
-
5
Stiff Leg Deadlift
4 Sets
12 Reps
@7