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BULDOG

by Kr D.
1 athletes joined

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
    Jun 18, 2025 08:04

Summary

Unleash your inner strength with the BULDOG program, a comprehensive 12-week journey designed to build muscle and enhance your overall fitness. Committing to five days a week, you'll tackle a variety of exercises including weighted chin-ups, barbell squats, and machine-based movements, ensuring a balanced approach to strength training. Each session is crafted to push your limits with progressive intensity, targeting major muscle groups for maximum results. Get ready to transform your physique and elevate your performance!
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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