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6 day bodybuilding

by Dan W.

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
    May 27, 2025 01:32
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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