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Hypertrophy

by Saptarshi B.

Program Description

Gain quality amount of muscle and keep pushing strength gains

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 22, 2024 05:38
  • Last Edited
    Jun 18, 2025 11:54

Summary

Transform your physique over 12 weeks with this comprehensive hypertrophy program designed for serious lifters. Committing to five days a week, you'll engage in a variety of exercises targeting all major muscle groups, ensuring balanced growth and strength. From barbell bench presses to cable lateral raises, each session is structured to optimize muscle engagement and maximize your results. Get ready to push your limits and achieve the gains you've been striving for!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7
2
Pull-Up (Band)
3
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
15 reps
12 reps
RPE 8
RPE 8
4
Chest Supported Row (Dumbbell)
3
1
8 reps
RPE 8
RPE 6
5
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Overhead Tricep Extension (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Squat (Barbell)
5
5 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 8.5
5
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9.5
6
Leg Curl
1
1
15 reps
12 reps
RPE 9
RPE 9.5
7
Decline Crunch
3
30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Pull-Up (Band)
3
1
8 reps
RPE 8
-
3
Deficit Push Up
2
10 reps
RPE 9.5
4
Meadow Row
1
2
10 reps
8 reps
RPE 8.5
RPE 9
5
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Reverse Pec Deck
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
3
Single Arm Tricep Press down
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
4
Squat (Paused)
3
8 reps
RPE 6.5
5
Leg Curl
1
1
15 reps
12 reps
RPE 8
RPE 9.5
6
Sissy Squat
2
10 reps
RPE 6.5
7
Cable Crunch
5
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Lying Side Lateral Raise
1
2
1
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9
RPE 9.5
4
Lat Pulldown (Single Arm)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Shrug (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@7
2
Pull-Up (Band)
3 Sets
8 Reps
@8
3
Incline Chest Press (Machine)
1 Set
2 Sets
15 Reps
12 Reps
@8
@8
4
Chest Supported Row (Dumbbell)
3 Sets
1 Set
8 Reps
@8
@6
5
Lateral Raise (Cable)
4 Sets
15 Reps
@9
Day 2
1
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@9
@9.5
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@9
@9.5
3
Squat (Barbell)
5 Sets
5 Reps
@7
4
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
@8.5
5
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@9
@9.5
6
Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@9
@9.5
7
Decline Crunch
3 Sets
30 Reps
@9.5
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
10 Reps
@8
@9
@9.5
@9.5
2
Pull-Up (Band)
3 Sets
1 Set
8 Reps
@8
-
3
Deficit Push Up
2 Sets
10 Reps
@9.5
4
Meadow Row
1 Set
2 Sets
10 Reps
8 Reps
@8.5
@9
5
Pec Deck (Machine)
1 Set
1 Set
15 Reps
12 Reps
@9.5
@9.5
6
Reverse Pec Deck
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
10 Reps
@8
@9
@9.5
@9.5
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
@7
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@9
@9.5
3
Single Arm Tricep Press down
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@9
@9.5
4
Squat (Paused)
3 Sets
8 Reps
@6.5
5
Leg Curl
1 Set
1 Set
15 Reps
12 Reps
@8
@9.5
6
Sissy Squat
2 Sets
10 Reps
@6.5
7
Cable Crunch
5 Sets
12 Reps
@9.5
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
10 Reps
@8
@9
@9.5
@9.5
2
Lying Side Lateral Raise
1 Set
2 Sets
1 Set
15 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@8.5
@9
@9
@9.5
4
Lat Pulldown (Single Arm)
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@9
@9.5
5
Shrug (Dumbbell)
2 Sets
2 Sets
15 Reps
15 Reps
@8.5
@8