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BULDOG

by Kr D.

Program Description

Upper body strength, using pull-ups and dips as the main movements. Inspired by Street lifters and strength enthusiasts but with a hypertrophy twist. Not a good program for beginners, it requires basic knowledge of form and at least some level of strength on the DIPs and Pull-ups.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    110 minutes
  • Created
    Sep 22, 2024 09:41
  • Last Edited
    Sep 22, 2024 09:41
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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
Chin-Up (Weighted)
3
3 reps
RPE 8
2
Hamstring Curl
2
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Abs Machine
2
10-15 reps
RPE 9
7
Standing Calf Raise
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3 reps
RPE 8
2
Hamstring Curl
2
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Abs Machine
2
10-15 reps
RPE 9
7
Standing Calf Raise
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3 reps
RPE 8
2
Hamstring Curl
2
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Abs Machine
2
10-15 reps
RPE 9
7
Standing Calf Raise
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3 reps
RPE 8
2
Hamstring Curl
2
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Abs Machine
2
10-15 reps
RPE 9
7
Standing Calf Raise
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3 reps
RPE 8
2
Hamstring Curl
2
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Abs Machine
2
10-15 reps
RPE 9
7
Standing Calf Raise
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3 reps
RPE 8
2
Hamstring Curl
2
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Abs Machine
2
10-15 reps
RPE 9
7
Standing Calf Raise
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3 reps
RPE 8
2
Hamstring Curl
2
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Abs Machine
2
10-15 reps
RPE 9
7
Standing Calf Raise
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3 reps
RPE 8
2
Hamstring Curl
2
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Abs Machine
2
10-15 reps
RPE 9
7
Standing Calf Raise
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3 reps
RPE 8
2
Hamstring Curl
2
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Abs Machine
2
10-15 reps
RPE 9
7
Standing Calf Raise
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3 reps
RPE 8
2
Hamstring Curl
2
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Abs Machine
2
10-15 reps
RPE 9
7
Standing Calf Raise
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3 reps
RPE 8
2
Hamstring Curl
2
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Abs Machine
2
10-15 reps
RPE 9
7
Standing Calf Raise
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3 reps
RPE 8
2
Hamstring Curl
2
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Abs Machine
2
10-15 reps
RPE 9
7
Standing Calf Raise
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7
3
Pec Deck (Machine)
3
10-15 reps
RPE 9
4
Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7
3
Pec Deck (Machine)
3
10-15 reps
RPE 9
4
Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7
3
Pec Deck (Machine)
3
10-15 reps
RPE 9
4
Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7
3
Pec Deck (Machine)
3
10-15 reps
RPE 9
4
Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7
3
Pec Deck (Machine)
3
10-15 reps
RPE 9
4
Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7
3
Pec Deck (Machine)
3
10-15 reps
RPE 9
4
Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7
3
Pec Deck (Machine)
3
10-15 reps
RPE 9
4
Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7
3
Pec Deck (Machine)
3
10-15 reps
RPE 9
4
Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7
3
Pec Deck (Machine)
3
10-15 reps
RPE 9
4
Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7
3
Pec Deck (Machine)
3
10-15 reps
RPE 9
4
Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7
3
Pec Deck (Machine)
3
10-15 reps
RPE 9
4
Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Machine)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 7
3
Pec Deck (Machine)
3
10-15 reps
RPE 9
4
Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Machine)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Lat Prayer
3
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
2
10-15 reps
RPE 7
6
Hip Abductor (Machine)
2
10-15 reps
RPE 7
7
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Lat Prayer
3
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
2
10-15 reps
RPE 7
6
Hip Abductor (Machine)
2
10-15 reps
RPE 7
7
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Lat Prayer
3
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
2
10-15 reps
RPE 7
6
Hip Abductor (Machine)
2
10-15 reps
RPE 7
7
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Lat Prayer
3
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
2
10-15 reps
RPE 7
6
Hip Abductor (Machine)
2
10-15 reps
RPE 7
7
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Lat Prayer
3
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
2
10-15 reps
RPE 7
6
Hip Abductor (Machine)
2
10-15 reps
RPE 7
7
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Lat Prayer
3
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
2
10-15 reps
RPE 7
6
Hip Abductor (Machine)
2
10-15 reps
RPE 7
7
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Lat Prayer
3
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
2
10-15 reps
RPE 7
6
Hip Abductor (Machine)
2
10-15 reps
RPE 7
7
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Lat Prayer
3
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
2
10-15 reps
RPE 7
6
Hip Abductor (Machine)
2
10-15 reps
RPE 7
7
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Lat Prayer
3
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
2
10-15 reps
RPE 7
6
Hip Abductor (Machine)
2
10-15 reps
RPE 7
7
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Lat Prayer
3
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
2
10-15 reps
RPE 7
6
Hip Abductor (Machine)
2
10-15 reps
RPE 7
7
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Lat Prayer
3
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
2
10-15 reps
RPE 7
6
Hip Abductor (Machine)
2
10-15 reps
RPE 7
7
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Lat Prayer
3
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
2
10-15 reps
RPE 7
6
Hip Abductor (Machine)
2
10-15 reps
RPE 7
7
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Face Pull
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Face Pull
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Face Pull
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Face Pull
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Face Pull
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Face Pull
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Face Pull
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Face Pull
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Face Pull
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Face Pull
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Face Pull
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Overhead Press (Barbell)
3
10 reps
RPE 7
3
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Face Pull
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7
2
Single Arm High Row (Cable)
2
8-12 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
5
Hammer Curl
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7
2
Single Arm High Row (Cable)
2
8-12 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
5
Hammer Curl
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7
2
Single Arm High Row (Cable)
2
8-12 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
5
Hammer Curl
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7
2
Single Arm High Row (Cable)
2
8-12 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
5
Hammer Curl
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7
2
Single Arm High Row (Cable)
2
8-12 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
5
Hammer Curl
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7
2
Single Arm High Row (Cable)
2
8-12 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
5
Hammer Curl
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7
2
Single Arm High Row (Cable)
2
8-12 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
5
Hammer Curl
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7
2
Single Arm High Row (Cable)
2
8-12 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
5
Hammer Curl
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7
2
Single Arm High Row (Cable)
2
8-12 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
5
Hammer Curl
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7
2
Single Arm High Row (Cable)
2
8-12 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
5
Hammer Curl
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7
2
Single Arm High Row (Cable)
2
8-12 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
5
Hammer Curl
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7
2
Single Arm High Row (Cable)
2
8-12 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 7
5
Hammer Curl
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Chin-Up (Weighted)
3 Sets
3 Reps
@8
2
Hamstring Curl
2 Sets
8-12 Reps
@8
3
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@9
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
5
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@8
6
Abs Machine
2 Sets
10-15 Reps
@9
7
Standing Calf Raise
2 Sets
6-10 Reps
@9
Day 2
1
Dip (Weighted)
3 Sets
3 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@7
3
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
4
Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Machine)
2 Sets
8-15 Reps
@10
Day 3
1
Pull-Up (Weighted)
2 Sets
6-10 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
3
Lat Prayer
3 Sets
10-15 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5
Hip Adductor (Machine)
2 Sets
10-15 Reps
@7
6
Hip Abductor (Machine)
2 Sets
10-15 Reps
@7
7
Abs Crunch (Bodyweight)
2 Sets
15-20 Reps
@8
Day 4
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Seated Overhead Press (Barbell)
3 Sets
10 Reps
@7
3
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@8
4
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
5
Face Pull
2 Sets
AMRAP
@8
Day 5
1
Dip (Weighted)
2 Sets
6-10 Reps
@7
2
Single Arm High Row (Cable)
2 Sets
8-12 Reps
@8
3
Leg Press
2 Sets
8-12 Reps
@9
4
Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@7
5
Hammer Curl
3 Sets
8-12 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9