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Oonga Boonga

by Chris P.

Program Description

First of all if anyone likes this programme thank you i am honoured and happy that you like it feel free to fucking crush it which you certainly will! This is a weird semi-full body programme that i personally like that focuses on double progression on isolation movements and dynamic double progression for compound movements. I made this so that i will be doing the exercises i like the most like rowing and bench that I like, also i wanna get big fucking arms so i focus a lot on all the biceps heads and brachialis! I have no idea if this is good enough or whatever feel free to steal it, tweak it, and do whatever the fuck you like it's probably pretty flawed but fuck it. I believe the best thing to do to get jacked/strong is being consistent with your workouts and how can you do that if you aren't enjoying the programme you're on?

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 27, 2025 07:42
  • Last Edited
    Apr 16, 2025 04:58
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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
Lying Leg Curl
2
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
4
1
8-15 reps
8-15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 8.5
5
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7.5
RPE 8
RPE 10
9A
Neck Curl
3
15-30 reps
RPE 7
9B
Single Leg Press
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
4
1
8-15 reps
8-15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 8.5
5
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7.5
RPE 8
RPE 10
9A
Neck Curl
3
15-30 reps
RPE 7
9B
Single Leg Press
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
4
1
8-15 reps
8-15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 8.5
5
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7.5
RPE 8
RPE 10
9A
Neck Curl
3
15-30 reps
RPE 7
9B
Single Leg Press
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
4
1
8-15 reps
8-15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 8.5
5
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7.5
RPE 8
RPE 10
9A
Neck Curl
3
15-30 reps
RPE 7
9B
Single Leg Press
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
4
1
8-15 reps
8-15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 8.5
5
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7.5
RPE 8
RPE 10
9A
Neck Curl
3
15-30 reps
RPE 7
9B
Single Leg Press
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
4
1
8-15 reps
8-15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 8.5
5
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7.5
RPE 8
RPE 10
9A
Neck Curl
3
15-30 reps
RPE 7
9B
Single Leg Press
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
4
1
8-15 reps
8-15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 8.5
5
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7.5
RPE 8
RPE 10
9A
Neck Curl
3
15-30 reps
RPE 7
9B
Single Leg Press
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
4
1
8-15 reps
8-15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 8.5
5
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7.5
RPE 8
RPE 10
9A
Neck Curl
3
15-30 reps
RPE 7
9B
Single Leg Press
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
4
1
8-15 reps
8-15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 8.5
5
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7.5
RPE 8
RPE 10
9A
Neck Curl
3
15-30 reps
RPE 7
9B
Single Leg Press
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
4
1
8-15 reps
8-15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 8.5
5
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7.5
RPE 8
RPE 10
9A
Neck Curl
3
15-30 reps
RPE 7
9B
Single Leg Press
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
4
1
8-15 reps
8-15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 8.5
5
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7.5
RPE 8
RPE 10
9A
Neck Curl
3
15-30 reps
RPE 7
9B
Single Leg Press
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7
RPE 8
RPE 9
3
Standing Calf Raise
4
1
8-15 reps
8-15 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 8.5
5
Hanging Leg Raise
2
1
8-15 reps
8-15 reps
RPE 8
RPE 10
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
8
Preacher Curl (EZ Bar)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 7.5
RPE 8
RPE 10
9A
Neck Curl
3
15-30 reps
RPE 7
9B
Single Leg Press
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
3
8-14 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Decline Crunch
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
7
Neck Extension
3
15-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
3
8-14 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Decline Crunch
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
7
Neck Extension
3
15-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
3
8-14 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Decline Crunch
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
7
Neck Extension
3
15-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
3
8-14 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Decline Crunch
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
7
Neck Extension
3
15-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
3
8-14 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Decline Crunch
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
7
Neck Extension
3
15-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
3
8-14 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Decline Crunch
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
7
Neck Extension
3
15-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
3
8-14 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Decline Crunch
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
7
Neck Extension
3
15-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
3
8-14 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Decline Crunch
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
7
Neck Extension
3
15-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
3
8-14 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Decline Crunch
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
7
Neck Extension
3
15-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
3
8-14 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Decline Crunch
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
7
Neck Extension
3
15-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
3
8-14 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Decline Crunch
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
7
Neck Extension
3
15-30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
3
8-14 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6A
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Decline Crunch
3
1
8-15 reps
8-15 reps
RPE 8
RPE 10
7
Neck Extension
3
15-30 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
2
Seated Calf Raise
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
1
2
2
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9
4
Preacher Curl (Barbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
5
Squat (Low Bar)
3
1
5-12 reps
5-12 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7A
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7B
Neck Curl
3
15-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
2
Seated Calf Raise
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
1
2
2
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9
4
Preacher Curl (Barbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
5
Squat (Low Bar)
3
1
5-12 reps
5-12 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7A
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7B
Neck Curl
3
15-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
2
Seated Calf Raise
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
1
2
2
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9
4
Preacher Curl (Barbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
5
Squat (Low Bar)
3
1
5-12 reps
5-12 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7A
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7B
Neck Curl
3
15-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
2
Seated Calf Raise
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
1
2
2
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9
4
Preacher Curl (Barbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
5
Squat (Low Bar)
3
1
5-12 reps
5-12 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7A
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7B
Neck Curl
3
15-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
2
Seated Calf Raise
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
1
2
2
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9
4
Preacher Curl (Barbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
5
Squat (Low Bar)
3
1
5-12 reps
5-12 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7A
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7B
Neck Curl
3
15-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
2
Seated Calf Raise
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
1
2
2
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9
4
Preacher Curl (Barbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
5
Squat (Low Bar)
3
1
5-12 reps
5-12 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7A
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7B
Neck Curl
3
15-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
2
Seated Calf Raise
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
1
2
2
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9
4
Preacher Curl (Barbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
5
Squat (Low Bar)
3
1
5-12 reps
5-12 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7A
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7B
Neck Curl
3
15-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
2
Seated Calf Raise
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
1
2
2
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9
4
Preacher Curl (Barbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
5
Squat (Low Bar)
3
1
5-12 reps
5-12 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7A
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7B
Neck Curl
3
15-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
2
Seated Calf Raise
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
1
2
2
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9
4
Preacher Curl (Barbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
5
Squat (Low Bar)
3
1
5-12 reps
5-12 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7A
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7B
Neck Curl
3
15-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
2
Seated Calf Raise
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
1
2
2
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9
4
Preacher Curl (Barbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
5
Squat (Low Bar)
3
1
5-12 reps
5-12 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7A
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7B
Neck Curl
3
15-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
2
Seated Calf Raise
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
1
2
2
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9
4
Preacher Curl (Barbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
5
Squat (Low Bar)
3
1
5-12 reps
5-12 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7A
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7B
Neck Curl
3
15-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 9
2
Seated Calf Raise
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
1
2
2
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9
4
Preacher Curl (Barbell)
2
1
8-14 reps
8-14 reps
RPE 8
RPE 10
5
Squat (Low Bar)
3
1
5-12 reps
5-12 reps
RPE 8
RPE 10
6
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7A
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7B
Neck Curl
3
15-30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
5-10 reps
RPE 8
2
Military Press (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
3
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4A
French Press
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6A
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Neck Extension
4
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
5-10 reps
RPE 8
2
Military Press (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
3
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4A
French Press
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6A
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Neck Extension
4
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
5-10 reps
RPE 8
2
Military Press (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
3
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4A
French Press
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6A
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Neck Extension
4
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
5-10 reps
RPE 8
2
Military Press (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
3
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4A
French Press
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6A
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Neck Extension
4
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
5-10 reps
RPE 8
2
Military Press (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
3
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4A
French Press
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6A
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Neck Extension
4
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
5-10 reps
RPE 8
2
Military Press (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
3
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4A
French Press
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6A
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Neck Extension
4
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
5-10 reps
RPE 8
2
Military Press (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
3
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4A
French Press
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6A
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Neck Extension
4
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
5-10 reps
RPE 8
2
Military Press (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
3
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4A
French Press
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6A
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Neck Extension
4
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
5-10 reps
RPE 8
2
Military Press (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
3
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4A
French Press
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6A
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Neck Extension
4
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
5-10 reps
RPE 8
2
Military Press (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
3
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4A
French Press
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6A
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Neck Extension
4
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
5-10 reps
RPE 8
2
Military Press (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
3
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4A
French Press
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6A
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Neck Extension
4
15-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
5-10 reps
RPE 8
2
Military Press (Barbell)
1
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 7.5
RPE 8
RPE 10
3
Chest Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4A
French Press
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Reverse Bicep Curl (EZ Bar)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5A
Lateral Raise (Cable)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
5B
V-Handle Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6A
Rear Delt Fly (Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6B
Neck Extension
4
15-30 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Wide Grip)
1 Set
3 Sets
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@7.5
@8
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-14 Reps
8-14 Reps
@8
@10
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-14 Reps
@8
4B
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5A
Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5B
Rear Delt Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
6A
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
6B
Decline Crunch
3 Sets
1 Set
8-15 Reps
8-15 Reps
@8
@10
7
Neck Extension
3 Sets
15-30 Reps
@7.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
5-10 Reps
5-10 Reps
@8
@9
2
Seated Calf Raise
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Bent Over Row (Barbell)
1 Set
2 Sets
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@7.5
@8
@9
4
Preacher Curl (Barbell)
2 Sets
1 Set
8-14 Reps
8-14 Reps
@8
@10
5
Squat (Low Bar)
3 Sets
1 Set
5-12 Reps
5-12 Reps
@8
@10
6
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7A
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7B
Neck Curl
3 Sets
15-30 Reps
@7
Day 1
1
Lying Leg Curl
2 Sets
8-12 Reps
@8
2
High Bar Squat (Barbell)
1 Set
2 Sets
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@7
@8
@9
3
Standing Calf Raise
4 Sets
1 Set
8-15 Reps
8-15 Reps
@8
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
@8
@8.5
5
Hanging Leg Raise
2 Sets
1 Set
8-15 Reps
8-15 Reps
@8
@10
6
Seated Row (Cable)
3 Sets
8-12 Reps
@8
7
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
8
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@7.5
@8
@10
9A
Neck Curl
3 Sets
15-30 Reps
@7
9B
Single Leg Press
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
Day 4
1
Bench Press (Wide Grip)
4 Sets
5-10 Reps
@8
2
Military Press (Barbell)
1 Set
2 Sets
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@7.5
@8
@10
3
Chest Fly (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4A
French Press
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5A
Lateral Raise (Cable)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@10
5B
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6A
Rear Delt Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
6B
Neck Extension
4 Sets
15-30 Reps
@8