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BoostcampPNG

Just another programme

by rimas.

Program Description

Just another lifting plan

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 06, 2025 07:10
  • Last Edited
    Sep 14, 2025 03:36
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Biceps
10.3%
Triceps
9.4%
Forearms
7.1%
Abs
6.9%
Quadriceps
6.9%
Hamstrings
6.9%
Middle Delts
6.7%
Lats
6.5%
Rear Delts
6.3%
Front Delts
6.3%
Chest
5.1%
Glutes
4.3%
Lower Back
2.4%
Calves
1.3%
Adductors
1.2%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
12 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
12 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
12 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
12 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
12 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
12 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
12 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
12 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
12 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
12 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
12 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
12 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
8 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
8 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
8 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
8 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
8 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
8 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
8 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
8 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
8 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
8 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
8 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
8 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
5 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
5 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
5 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
5 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
5 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
5 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
5 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
5 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
5 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
5 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
5 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
5 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Week 1
1 / 12 Weeks
Day 2
1
Platz Squat
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-8
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7-8
3
Standing Calf Raise
1 Set
8-15 Reps
@10
4
Leg Extension
2 Sets
10-15 Reps
@9-10
5
Leg Curl
2 Sets
8-12 Reps
@9-10
6
Hanging Knee Raise
3 Sets
10-20 Reps
@7-8
7
Plank
1 Set
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7-8
2
Dumbbell Row
3 Sets
8-12 Reps
@7-8
3
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@7-8
@8-9
4
Single Arm Pushdown
2 Sets
1 Set
10-15 Reps
10-15 Reps
@7-8
@8-9
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
6
Face Pull
2 Sets
1 Set
10-20 Reps
10-20 Reps
@7-8
@8-9
7
Dead Hang
3 Sets
30-120 secs
-
Day 4
1
Hack Squat
1 Set
1 Set
1 Set
5-8 Reps
8-10 Reps
10-12 Reps
@8-9
@8-9
@9-10
2
Leg Extension
2 Sets
10-15 Reps
@9-10
3
Standing Calf Raise
1 Set
8-15 Reps
@10
4A
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@10
4B
Kelso Shrug
2 Sets
8-12 Reps
@10
5
Lying Leg Curl
2 Sets
10-15 Reps
@9-10
6
Hanging Oblique Knee Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@7-8
@9-10
Day 1
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-8
@8-9
2
Wide Grip Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7-8
@9-10
3
Bench Press (Close Grip)
3 Sets
12 Reps
@7-8
4
Bicep Curl (Barbell)
3 Sets
12 Reps
@7-8
5
Incline Tricep Extension (EZ bar)
3 Sets
12 Reps
@7-8
6
Single Arm Rear Delt Cable Fly
2 Sets
1 Set
10-20 Reps
10-20 Reps
@7-8
@9-10
7
Behind The Back Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 5
1A
Dip (Bodyweight)
3 Sets
AMRAP
-
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
2
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@7-8
3
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@7-8
4
Hammer Curl (Cable)
3 Sets
8-12 Reps
@10
5A
Wrist Curls
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-8
@9-10
5B
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-8
@9-10
6
Single Arm Rear Delt Cable Fly
2 Sets
1 Set
10-20 Reps
10-20 Reps
@7-8
@9-10