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6 day bodybuilding

by Dan W.
1 athletes joined
5.0
(1 rating)

Program Description

The goal of this 6 day bodybuilding routine is to mix fatigue/load management with volume and high intensity training to build body building type muscle. Take a 2 day break between day 3 and 4 on the 5th week if your body needs it. The 5th week is set up to give your body a rest.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 09, 2025 01:31
  • Last Edited
    Jun 18, 2025 08:16

Summary

Transform your physique with this comprehensive 10-week bodybuilding program designed for serious lifters. Committing to six days a week, you'll tackle a variety of compound and isolation exercises that target every major muscle group, ensuring balanced development and strength gains. With a focus on progressive overload and varied intensity, each session will challenge you to push your limits, whether you're squatting, pressing, or rowing. Equip yourself with the tools for success and get ready to sculpt the body you've always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
12 reps
12 reps
70%
72%
2
Leg Extension
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Front Squat (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
15 reps
20 reps
RPE 10
RPE 10
RPE 10
6
French Press
2
12 reps
RPE 8
7
Calf Raise (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
12 reps
12 reps
70%
72%
2
Leg Extension
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
15 reps
20 reps
RPE 10
RPE 10
RPE 10
6
French Press
2
12 reps
RPE 8
7
Calf Raise (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
12 reps
12 reps
70%
72%
2
Leg Extension
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Front Squat (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
15 reps
20 reps
RPE 10
RPE 10
RPE 10
6
French Press
2
12 reps
RPE 8
7
Calf Raise (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
12 reps
12 reps
75%
77%
2
Leg Extension
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
15 reps
20 reps
RPE 10
RPE 10
RPE 10
6
French Press
2
12 reps
RPE 8
7
Calf Raise (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
12 reps
12 reps
60%
65%
2
Leg Extension
2
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
2
15 reps
20 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
12 reps
12 reps
72%
75%
2
Leg Extension
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Front Squat (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
15 reps
20 reps
RPE 10
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
7
Calf Raise (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
12 reps
12 reps
75%
75%
2
Leg Extension
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
15 reps
20 reps
RPE 10
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
7
Calf Raise (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
12 reps
12 reps
75%
77%
2
Leg Extension
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Front Squat (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
15 reps
20 reps
RPE 10
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
7
Calf Raise (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
12 reps
12 reps
75%
78%
2
Leg Extension
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
15 reps
20 reps
RPE 10
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
7
Calf Raise (Machine)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
12 reps
12 reps
75%
78%
2
Leg Extension
3
15-20 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Front Squat (Barbell)
1
2
12 reps
10 reps
RPE 8
RPE 8
5
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
15 reps
20 reps
RPE 10
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
7
Calf Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Kroc Row
2
12-20 reps
RPE 9
3
Pullover (EZ Bar)
2
1
1
12 reps
15 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
2
1
1
12 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
2
15 reps
RPE 10
7
Concentration Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Kroc Row
2
12-20 reps
RPE 9
3
Pullover (EZ Bar)
2
1
1
12 reps
15 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
2
1
1
12 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
2
15 reps
RPE 10
7
Concentration Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Kroc Row
2
12-20 reps
RPE 9
3
Pullover (EZ Bar)
2
1
1
12 reps
15 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
2
1
1
12 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
2
15 reps
RPE 10
7
Concentration Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Kroc Row
2
12-20 reps
RPE 9
3
Pullover (EZ Bar)
2
1
1
12 reps
15 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
2
1
1
12 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Cable)
2
15 reps
RPE 10
7
Concentration Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Kroc Row
2
12-20 reps
RPE 8
3
Pullover (EZ Bar)
2
1
12 reps
15 reps
RPE 8
RPE 8
4
Concentration Curl
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Kroc Row
2
12-20 reps
RPE 9
3
Pullover (EZ Bar)
2
1
1
12 reps
15 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Underhand Lat Pulldown
2
1
1
12 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
15 reps
RPE 10
7
Concentration Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Kroc Row
2
12-20 reps
RPE 9
3
Pullover (EZ Bar)
2
1
1
12 reps
15 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Underhand Lat Pulldown
2
1
1
12 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
15 reps
RPE 10
7
Concentration Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Kroc Row
2
12-20 reps
RPE 9
3
Pullover (EZ Bar)
2
1
1
12 reps
15 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Underhand Lat Pulldown
2
1
1
12 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
15 reps
RPE 10
7
Concentration Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Kroc Row
2
12-20 reps
RPE 9
3
Pullover (EZ Bar)
2
1
1
12 reps
15 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Underhand Lat Pulldown
2
1
1
12 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
15 reps
RPE 10
7
Concentration Curl
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Kroc Row
2
12-20 reps
RPE 9
3
Pullover (EZ Bar)
2
1
1
12 reps
15 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Underhand Lat Pulldown
2
1
1
12 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Cable)
2
15 reps
RPE 10
7
Concentration Curl
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Bench Press (Dumbbell)
2
2
12 reps
6 reps
RPE 8
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Behind-The-Neck Press (Smith Machine)
2
1
12 reps
15 reps
RPE 8
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
12 reps
15 reps
RPE 8
RPE 10
6
Y Raise
3
12 reps
RPE 8
7
Kelso Shrug
1
1
8 reps
12 reps
RPE 10
RPE 10
8
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Bench Press (Dumbbell)
2
2
12 reps
6 reps
RPE 8
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Behind-The-Neck Press (Smith Machine)
2
1
10 reps
12 reps
RPE 8
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
12 reps
15 reps
RPE 8
RPE 10
6
Y Raise
3
12 reps
RPE 8
7
Kelso Shrug
1
1
8 reps
12 reps
RPE 10
RPE 10
8
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Bench Press (Dumbbell)
2
2
12 reps
6 reps
RPE 8
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Behind-The-Neck Press (Smith Machine)
2
1
10 reps
12 reps
RPE 8
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
12 reps
15 reps
RPE 8
RPE 10
6
Y Raise
3
12 reps
RPE 8
7
Kelso Shrug
1
1
8 reps
12 reps
RPE 10
RPE 10
8
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Bench Press (Dumbbell)
2
2
12 reps
6 reps
RPE 8
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Behind-The-Neck Press (Smith Machine)
2
1
10 reps
12 reps
RPE 8
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
12 reps
15 reps
RPE 8
RPE 10
6
Y Raise
3
12 reps
RPE 8
7
Kelso Shrug
1
1
8 reps
12 reps
RPE 10
RPE 10
8
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Bench Press (Dumbbell)
2
1
12 reps
6 reps
RPE 8
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Y Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
2
1
12 reps
6 reps
RPE 8
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Behind-The-Neck Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
12 reps
15 reps
RPE 8
RPE 10
6
Y Raise
3
12 reps
RPE 8
7
Kelso Shrug
1
1
8 reps
12 reps
RPE 10
RPE 10
8
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
2
1
12 reps
6 reps
RPE 8
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Behind-The-Neck Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
12 reps
15 reps
RPE 8
RPE 10
6
Y Raise
3
12 reps
RPE 8
7
Kelso Shrug
1
1
8 reps
12 reps
RPE 10
RPE 10
8
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
2
1
12 reps
6 reps
RPE 8
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Behind-The-Neck Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
12 reps
15 reps
RPE 8
RPE 10
6
Y Raise
3
12 reps
RPE 8
7
Kelso Shrug
1
1
8 reps
12 reps
RPE 10
RPE 10
8
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
2
1
12 reps
6 reps
RPE 8
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Behind-The-Neck Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
12 reps
15 reps
RPE 8
RPE 10
6
Y Raise
3
12 reps
RPE 8
7
Kelso Shrug
1
1
8 reps
12 reps
RPE 10
RPE 10
8
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
2
1
12 reps
6 reps
RPE 8
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Behind-The-Neck Press (Smith Machine)
2
1
10 reps
15 reps
RPE 8
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
12 reps
15 reps
RPE 8
RPE 10
6
Y Raise
3
12 reps
RPE 8
7
Kelso Shrug
1
1
8 reps
12 reps
RPE 10
RPE 10
8
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
1B
Face Pull
3
12 reps
RPE 8
2A
Dip (Bodyweight)
1
2
RPE 8
RPE 10
2B
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
3A
French Press
3
15 reps
RPE 8
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
4
Deadlift (Barbell)
2
6 reps
RPE 8
5
Leg Press
1
1
15 reps
10 reps
RPE 8
RPE 10
6
Leg Curl
1
1
12 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
1B
Face Pull
3
12 reps
RPE 8
2A
Dip (Bodyweight)
1
2
RPE 8
RPE 10
2B
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
3A
French Press
3
15 reps
RPE 8
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
4
Deadlift (Barbell)
2
6 reps
RPE 8
5
Leg Press
1
1
15 reps
10 reps
RPE 8
RPE 10
6
Leg Curl
1
1
12 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
1B
Face Pull
3
12 reps
RPE 8
2A
Dip (Bodyweight)
1
2
RPE 8
RPE 10
2B
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
3A
French Press
3
15 reps
RPE 8
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
4
Deadlift (Barbell)
2
6 reps
RPE 8
5
Leg Press
1
1
15 reps
10 reps
RPE 8
RPE 10
6
Leg Curl
1
1
12 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
1B
Face Pull
3
12 reps
RPE 8
2A
Dip (Bodyweight)
1
2
RPE 8
RPE 10
2B
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
3A
French Press
3
15 reps
RPE 8
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
4
Deadlift (Barbell)
2
6 reps
RPE 8
5
Leg Press
1
1
15 reps
10 reps
RPE 8
RPE 10
6
Leg Curl
1
1
12 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
1B
Face Pull
3
12 reps
RPE 8
2A
Dip (Bodyweight)
2
RPE 8
2B
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
3
Deadlift (Barbell)
2
6 reps
RPE 7
4
Leg Curl
1
1
12 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
1B
Face Pull
3
12 reps
RPE 8
2A
Dip (Bodyweight)
1
2
RPE 8
RPE 10
2B
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
2
12 reps
15 reps
RPE 8
RPE 8
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
4
Deadlift (Barbell)
2
6 reps
RPE 8
5
Leg Press
1
1
12 reps
8 reps
RPE 8
RPE 10
6
Leg Curl
1
2
12 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
1B
Face Pull
3
12 reps
RPE 8
2A
Dip (Bodyweight)
1
2
RPE 8
RPE 10
2B
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
2
12 reps
15 reps
RPE 8
RPE 8
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
4
Deadlift (Barbell)
2
6 reps
RPE 8
5
Leg Press
1
1
12 reps
8 reps
RPE 8
RPE 10
6
Leg Curl
1
2
12 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
1B
Face Pull
3
12 reps
RPE 8
2A
Dip (Bodyweight)
1
2
RPE 8
RPE 10
2B
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
2
12 reps
15 reps
RPE 8
RPE 8
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
4
Deadlift (Barbell)
2
6 reps
RPE 8
5
Leg Press
1
1
12 reps
8 reps
RPE 8
RPE 10
6
Leg Curl
1
2
12 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
1B
Face Pull
3
12 reps
RPE 8
2A
Dip (Bodyweight)
1
2
RPE 8
RPE 10
2B
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
2
12 reps
15 reps
RPE 8
RPE 8
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
4
Deadlift (Barbell)
2
6 reps
RPE 8
5
Leg Press
1
1
12 reps
8 reps
RPE 8
RPE 10
6
Leg Curl
1
2
12 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
1B
Face Pull
3
12 reps
RPE 8
2A
Dip (Bodyweight)
1
2
RPE 8
RPE 10
2B
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
2
12 reps
15 reps
RPE 8
RPE 8
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
4
Deadlift (Barbell)
2
6 reps
RPE 8
5
Leg Press
1
1
12 reps
8 reps
RPE 8
RPE 10
6
Leg Curl
1
2
12 reps
15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Concentration Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
6
Chest Supported Row (Machine)
1
1
12 reps
15 reps
RPE 10
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
2
Concentration Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Close Grip)
2
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Chest Supported Row (Machine)
1
1
12 reps
15 reps
RPE 10
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
2
Concentration Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Close Grip)
2
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Chest Supported Row (Machine)
1
1
12 reps
15 reps
RPE 10
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
2
Concentration Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
5
Lat Pulldown (Close Grip)
2
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Chest Supported Row (Machine)
1
1
12 reps
15 reps
RPE 10
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
2
Concentration Curl
2
12 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
15 reps
RPE 8
4
Chest Supported Row (Machine)
1
1
12 reps
15 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
2
Concentration Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 8
5
Lat Pulldown (Close Grip)
2
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Chest Supported Row (Machine)
1
1
12 reps
15 reps
RPE 10
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
2
Concentration Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 8
5
Lat Pulldown (Close Grip)
2
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Chest Supported Row (Machine)
1
1
12 reps
15 reps
RPE 10
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
2
Concentration Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 8
5
Lat Pulldown (Close Grip)
2
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Chest Supported Row (Machine)
1
1
12 reps
15 reps
RPE 10
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
2
Concentration Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 8
5
Lat Pulldown (Close Grip)
2
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Chest Supported Row (Machine)
1
1
12 reps
15 reps
RPE 10
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
15 reps
RPE 8
2
Concentration Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 8
5
Lat Pulldown (Close Grip)
2
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Chest Supported Row (Machine)
1
1
12 reps
15 reps
RPE 10
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
1
12 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Hang Clean
3
6 reps
RPE 8
3
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Bench Press (Barbell)
1
1
1
12 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6A
Deficit Push Up
3
AMRAP
RPE 10
6B
Reverse Abs Crunch (Bodyweight)
3
12-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
1
12 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Hang Clean
3
6 reps
RPE 8
3
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Bench Press (Barbell)
1
1
1
12 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6A
Deficit Push Up
3
AMRAP
RPE 10
6B
Reverse Abs Crunch (Bodyweight)
3
12-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
1
12 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Hang Clean
3
6 reps
RPE 8
3
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Bench Press (Barbell)
1
1
1
1
12 reps
6 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6A
Deficit Push Up
3
AMRAP
RPE 10
6B
Reverse Abs Crunch (Bodyweight)
3
12-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
1
12 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Hang Clean
3
6 reps
RPE 8
3
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Bench Press (Barbell)
1
1
1
1
12 reps
6 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6A
Deficit Push Up
3
AMRAP
RPE 10
6B
Reverse Abs Crunch (Bodyweight)
3
12-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8 reps
15 reps
RPE 8
RPE 8
2
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 8
3
Bench Press (Barbell)
1
1
12 reps
15 reps
RPE 8
RPE 8
4
Chest Fly (Cable)
2
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
1
12 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Hang Clean
2
6 reps
RPE 8
3
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Bench Press (Barbell)
1
1
1
12 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6A
Deficit Push Up
3
AMRAP
RPE 10
6B
Reverse Abs Crunch (Bodyweight)
3
12-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
1
12 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Hang Clean
2
6 reps
RPE 8
3
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Bench Press (Barbell)
1
1
1
12 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6A
Deficit Push Up
3
AMRAP
RPE 10
6B
Reverse Abs Crunch (Bodyweight)
3
12-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
1
12 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Hang Clean
2
6 reps
RPE 8
3
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Bench Press (Barbell)
1
1
1
12 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6A
Deficit Push Up
3
AMRAP
RPE 10
6B
Reverse Abs Crunch (Bodyweight)
3
12-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
1
12 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Hang Clean
2
6 reps
RPE 8
3
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Bench Press (Barbell)
1
1
1
12 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6A
Deficit Push Up
3
AMRAP
RPE 10
6B
Reverse Abs Crunch (Bodyweight)
3
12-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
1
12 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Hang Clean
2
6 reps
RPE 8
3
Rear Delt Fly (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Bench Press (Barbell)
1
1
1
12 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6A
Deficit Push Up
3
AMRAP
RPE 10
6B
Reverse Abs Crunch (Bodyweight)
3
12-20 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Squat (Smith Machine)
1 Set
2 Sets
12 Reps
12 Reps
70%
72%
2
Leg Extension
3 Sets
15-20 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
4
Front Squat (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@8
@8
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
15 Reps
20 Reps
@10
@10
@10
6
French Press
2 Sets
12 Reps
@8
7
Calf Raise (Machine)
3 Sets
15 Reps
@10
Day 2
1
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
2
Kroc Row
2 Sets
12-20 Reps
@9
3
Pullover (EZ Bar)
2 Sets
1 Set
1 Set
12 Reps
15 Reps
8 Reps
@8
@8
@8
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
8 Reps
15 Reps
@8
@8
@8
5
Incline Curl (Dumbbell)
2 Sets
12 Reps
@10
6
Bicep Curl (Cable)
2 Sets
15 Reps
@10
7
Concentration Curl
2 Sets
12 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Bench Press (Dumbbell)
2 Sets
2 Sets
12 Reps
6 Reps
@8
@8
3
Chest Fly (Cable)
3 Sets
15 Reps
@8
4
Behind-The-Neck Press (Smith Machine)
2 Sets
1 Set
12 Reps
15 Reps
@8
@8
5
One Arm Lateral Raise (Cable)
1 Set
2 Sets
12 Reps
15 Reps
@8
@10
6
Y Raise
3 Sets
12 Reps
@8
7
Kelso Shrug
1 Set
1 Set
8 Reps
12 Reps
@10
@10
8
Abs Crunch (Machine)
3 Sets
15 Reps
@9
Day 4
1A
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8
1B
Face Pull
3 Sets
12 Reps
@8
2A
Dip (Bodyweight)
1 Set
2 Sets
@8
@10
2B
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
3A
French Press
3 Sets
15 Reps
@8
3B
Shrug (Dumbbell)
3 Sets
15 Reps
@10
4
Deadlift (Barbell)
2 Sets
6 Reps
@8
5
Leg Press
1 Set
1 Set
15 Reps
10 Reps
@8
@10
6
Leg Curl
1 Set
1 Set
12 Reps
15 Reps
@10
@10
Day 5
1
Preacher Curl (EZ Bar)
3 Sets
15 Reps
@8
2
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@8
3
Lat Pulldown (Close Grip)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@8
@8
4
Concentration Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
5
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@8
6
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
15 Reps
@10
@10
7
Standing Calf Raise
3 Sets
12-20 Reps
@10
Day 6
1
Shoulder Press (Machine)
2 Sets
1 Set
1 Set
12 Reps
8 Reps
15 Reps
@8
@8
@8
2
Hang Clean
3 Sets
6 Reps
@8
3
Rear Delt Fly (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
6 Reps
8 Reps
@8
@8
@8
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
6A
Deficit Push Up
3 Sets
AMRAP
@10
6B
Reverse Abs Crunch (Bodyweight)
3 Sets
12-20 Reps
@10