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BoostcampPNG

push pull maybe legs

by Thomas Watson

Program Description

abuse peptides

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    17 weeks
  • Time Per Workout
    180 minutes
  • Created
    Feb 22, 2026 11:37
  • Last Edited
    Feb 22, 2026 11:59
Muscle Engagement
Front
Back
MuscleSet
Biceps
16.7%
Triceps
14.3%
Front Delts
12.4%
Upper Back
9.5%
Lats
8.6%
Forearms
8.1%
Chest
7.6%
Middle Delts
5.7%
Rear Delts
3.8%
Quadriceps
3.8%
Hamstrings
3.8%
Glutes
1.9%
Adductors
1.9%
Lower Back
1%
Abs
1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-9 reps
RPE 10
5
Pec Deck (Machine)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-9 reps
RPE 10
5
Pec Deck (Machine)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-9 reps
RPE 10
5
Pec Deck (Machine)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-9 reps
RPE 10
5
Pec Deck (Machine)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-9 reps
RPE 10
5
Pec Deck (Machine)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-9 reps
RPE 10
5
Pec Deck (Machine)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-9 reps
RPE 10
5
Pec Deck (Machine)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-9 reps
RPE 10
5
Pec Deck (Machine)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-9 reps
RPE 10
5
Pec Deck (Machine)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-9 reps
RPE 10
5
Pec Deck (Machine)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-9 reps
RPE 10
5
Pec Deck (Machine)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-9 reps
RPE 10
5
Pec Deck (Machine)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-9 reps
RPE 10
5
Pec Deck (Machine)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-9 reps
RPE 10
5
Pec Deck (Machine)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-9 reps
RPE 10
5
Pec Deck (Machine)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-9 reps
RPE 10
5
Pec Deck (Machine)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
4-6 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-9 reps
RPE 10
5
Pec Deck (Machine)
2
6-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
6-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
5
Hammer Curl (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
5
Hammer Curl (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
5
Hammer Curl (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
5
Hammer Curl (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
5
Hammer Curl (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
5
Hammer Curl (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
5
Hammer Curl (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
5
Hammer Curl (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
5
Hammer Curl (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
5
Hammer Curl (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
5
Hammer Curl (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
5
Hammer Curl (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
5
Hammer Curl (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
5
Hammer Curl (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
5
Hammer Curl (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
5
Hammer Curl (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 10
2
Seated Row (Machine)
2
5-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
5-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
5
Hammer Curl (Cable)
2
5-8 reps
RPE 10
6
Bicep Curl (Barbell)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
6-9 reps
RPE 10
4
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
6-9 reps
RPE 10
4
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
6-9 reps
RPE 10
4
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
6-9 reps
RPE 10
4
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
6-9 reps
RPE 10
4
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
6-9 reps
RPE 10
4
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
6-9 reps
RPE 10
4
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
6-9 reps
RPE 10
4
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
6-9 reps
RPE 10
4
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
6-9 reps
RPE 10
4
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
6-9 reps
RPE 10
4
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
6-9 reps
RPE 10
4
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
6-9 reps
RPE 10
4
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
6-9 reps
RPE 10
4
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
6-9 reps
RPE 10
4
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
6-9 reps
RPE 10
4
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
6-9 reps
RPE 10
4
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
3
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
5-8 reps
5-
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
5-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
5-8 reps
5-
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
5-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
5-8 reps
5-
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
5-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
5-8 reps
5-
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
5-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
5-8 reps
5-
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
5-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
5-8 reps
5-
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
5-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
5-8 reps
5-
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
5-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
5-8 reps
5-
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
5-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
5-8 reps
5-
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
5-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
5-8 reps
5-
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
5-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
5-8 reps
5-
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
5-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
5-8 reps
5-
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
5-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
5-8 reps
5-
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
5-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
5-8 reps
5-
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
5-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
5-8 reps
5-
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
5-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
5-8 reps
5-
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
5-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
2
Lat Pulldown (Close Grip)
1
1
5-8 reps
5-
RPE 10
RPE 10
3
Bicep Curl (Cable)
3
5-8 reps
RPE 10
4
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Leg Extension
2
6-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Wrist Curls
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Leg Extension
2
6-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Wrist Curls
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Leg Extension
2
6-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Wrist Curls
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Leg Extension
2
6-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Wrist Curls
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Leg Extension
2
6-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Wrist Curls
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Leg Extension
2
6-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Wrist Curls
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Leg Extension
2
6-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Wrist Curls
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Leg Extension
2
6-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Wrist Curls
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Leg Extension
2
6-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Wrist Curls
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Leg Extension
2
6-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Wrist Curls
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Leg Extension
2
6-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Wrist Curls
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Leg Extension
2
6-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Wrist Curls
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Leg Extension
2
6-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Wrist Curls
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Leg Extension
2
6-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Wrist Curls
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Leg Extension
2
6-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Wrist Curls
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Leg Extension
2
6-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Wrist Curls
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 10
2
Seated Hamstring Curl
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Leg Extension
2
6-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-8 reps
RPE 10
5
Wrist Curls
2
5-8 reps
RPE 10
Week 1
1 / 17 Weeks
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
2
Incline Bench Press (Smith Machine)
2 Sets
5-8 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
4-6 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
6-9 Reps
@10
5
Pec Deck (Machine)
2 Sets
6-10 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
6-9 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
5-8 Reps
@10
2
Seated Row (Machine)
2 Sets
5-8 Reps
@10
3
Rear Delt Fly (Machine)
2 Sets
5-8 Reps
@10
4
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
@10
5
Hammer Curl (Cable)
2 Sets
5-8 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
5-8 Reps
@10
Day 3
1
Chest Press (Machine)
2 Sets
5-8 Reps
@10
2
JM Press (Smith Machine)
2 Sets
5-8 Reps
@10
3
Lateral Raise (Cable)
2 Sets
6-9 Reps
@10
4
smith shoulder press
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
5
Single Arm Tricep Extension (Cable)
3 Sets
5-8 Reps
@10
Day 4
1
Bent Over Row (Barbell)
2 Sets
4-6 Reps
@10
2
Lat Pulldown (Close Grip)
1 Set
1 Set
5-8 Reps
5-
@10
@10
3
Bicep Curl (Cable)
3 Sets
5-8 Reps
@10
4
Bicep Curl (Dumbbell)
2 Sets
5-8 Reps
@10
5
Hammer Curl (Dumbbell)
2 Sets
5-8 Reps
@10
Day 5
1
Deadlift (Barbell)
2 Sets
4-6 Reps
@10
2
Seated Hamstring Curl
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
3
Leg Extension
2 Sets
6-9 Reps
@10
4
Hip Adductor (Machine)
2 Sets
5-8 Reps
@10
5
Wrist Curls
2 Sets
5-8 Reps
@10