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Kenji Rai's road to not being a stickman

by Maximus
1 athletes joined

Program Description

No stickman

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 12, 2025 04:48
  • Last Edited
    May 12, 2025 05:04
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
4-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Sit Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
4-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Sit Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
4-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Sit Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
4-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Sit Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
4-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Sit Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
4-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Sit Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
4-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Sit Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
4-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Sit Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
4-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Sit Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
4-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Sit Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
4-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Sit Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
4-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Sit Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
4-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Sit Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
4-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Sit Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
4-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Sit Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
4-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Sit Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
4-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Sit Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Dumbbell)
2
6-10 reps
RPE 9
3
Tricep Pushdown (Cable)
3
4-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Face Pull
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Pull-Up (Weighted)
2
5-10 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Face Pull
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-10 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9.5
3
Lying Leg Curl
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-10 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9.5
3
Lying Leg Curl
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-10 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9.5
3
Lying Leg Curl
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-10 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9.5
3
Lying Leg Curl
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-10 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9.5
3
Lying Leg Curl
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-10 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9.5
3
Lying Leg Curl
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-10 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9.5
3
Lying Leg Curl
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-10 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9.5
3
Lying Leg Curl
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-10 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9.5
3
Lying Leg Curl
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-10 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9.5
3
Lying Leg Curl
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-10 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9.5
3
Lying Leg Curl
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-10 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9.5
3
Lying Leg Curl
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-10 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9.5
3
Lying Leg Curl
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-10 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9.5
3
Lying Leg Curl
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-10 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9.5
3
Lying Leg Curl
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-10 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9.5
3
Lying Leg Curl
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-10 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9.5
3
Lying Leg Curl
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-10 reps
RPE 9
2
Leg Press
2
4-8 reps
RPE 9.5
3
Lying Leg Curl
1
6-10 reps
RPE 10
4
Leg Extension
1
6-10 reps
RPE 10
5
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
2
Chin-Up (Weighted)
3
8-12 reps
RPE 10
3
Single Arm Pushdown
2
8-12 reps
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
2
Chin-Up (Weighted)
3
8-12 reps
RPE 10
3
Single Arm Pushdown
2
8-12 reps
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
2
Chin-Up (Weighted)
3
8-12 reps
RPE 10
3
Single Arm Pushdown
2
8-12 reps
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
2
Chin-Up (Weighted)
3
8-12 reps
RPE 10
3
Single Arm Pushdown
2
8-12 reps
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
2
Chin-Up (Weighted)
3
8-12 reps
RPE 10
3
Single Arm Pushdown
2
8-12 reps
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
2
Chin-Up (Weighted)
3
8-12 reps
RPE 10
3
Single Arm Pushdown
2
8-12 reps
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
2
Chin-Up (Weighted)
3
8-12 reps
RPE 10
3
Single Arm Pushdown
2
8-12 reps
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
2
Chin-Up (Weighted)
3
8-12 reps
RPE 10
3
Single Arm Pushdown
2
8-12 reps
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
2
Chin-Up (Weighted)
3
8-12 reps
RPE 10
3
Single Arm Pushdown
2
8-12 reps
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
2
Chin-Up (Weighted)
3
8-12 reps
RPE 10
3
Single Arm Pushdown
2
8-12 reps
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
2
Chin-Up (Weighted)
3
8-12 reps
RPE 10
3
Single Arm Pushdown
2
8-12 reps
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
2
Chin-Up (Weighted)
3
8-12 reps
RPE 10
3
Single Arm Pushdown
2
8-12 reps
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
2
Chin-Up (Weighted)
3
8-12 reps
RPE 10
3
Single Arm Pushdown
2
8-12 reps
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
2
Chin-Up (Weighted)
3
8-12 reps
RPE 10
3
Single Arm Pushdown
2
8-12 reps
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
2
Chin-Up (Weighted)
3
8-12 reps
RPE 10
3
Single Arm Pushdown
2
8-12 reps
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
2
Chin-Up (Weighted)
3
8-12 reps
RPE 10
3
Single Arm Pushdown
2
8-12 reps
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
2
Chin-Up (Weighted)
3
8-12 reps
RPE 10
3
Single Arm Pushdown
2
8-12 reps
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
5-10 reps
RPE 10
2
Chin-Up (Weighted)
3
8-12 reps
RPE 10
3
Single Arm Pushdown
2
8-12 reps
RPE 10
4
Bicep Curl (Cable)
2
10-15 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Chest Fly (Dumbbell)
2 Sets
6-10 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
4-8 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
5
Sit Up
3 Sets
AMRAP
@10
Day 2
1
T-Bar Row
2 Sets
4-8 Reps
@9
2
Pull-Up (Weighted)
2 Sets
5-10 Reps
@9
3
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
10-15 Reps
@7
Day 3
1
Squat (Smith Machine)
2 Sets
5-10 Reps
@9
2
Leg Press
2 Sets
4-8 Reps
@9.5
3
Lying Leg Curl
1 Set
6-10 Reps
@10
4
Leg Extension
1 Set
6-10 Reps
@10
5
Standing Calf Raise
3 Sets
AMRAP
@10
Day 4
1
Standing Shoulder Press (Dumbbell)
3 Sets
5-10 Reps
@10
2
Chin-Up (Weighted)
3 Sets
8-12 Reps
@10
3
Single Arm Pushdown
2 Sets
8-12 Reps
@10
4
Bicep Curl (Cable)
2 Sets
10-15 Reps
@10