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BIGDOG

by Kr D.
3 athletes joined

Program Description

don't be sad

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Mar 23, 2025 02:40
  • Last Edited
    Jun 18, 2025 07:52

Summary

Unleash your inner powerhouse with the BIGDOG program, a comprehensive 12-week plan designed for serious lifters. With six training days each week, you'll tackle a variety of exercises targeting every muscle group, from explosive leg work to intense upper body movements. This program emphasizes progressive overload and high-intensity training, ensuring you build strength and muscle effectively. Get ready to push your limits and transform your physique with a structured routine that keeps you motivated and engaged throughout your journey!
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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
Leg Extension
3
10-15 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Hip Thrust (Machine)
2
10-15 reps
RPE 8
5
Abs Machine
3
10-15 reps
RPE 8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Hip Thrust (Machine)
2
10-15 reps
RPE 8
5
Abs Machine
3
10-15 reps
RPE 8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Hip Thrust (Machine)
2
10-15 reps
RPE 8
5
Abs Machine
3
10-15 reps
RPE 8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Hip Thrust (Machine)
2
10-15 reps
RPE 8
5
Abs Machine
3
10-15 reps
RPE 8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Hip Thrust (Machine)
2
10-15 reps
RPE 8
5
Abs Machine
3
10-15 reps
RPE 8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Hip Thrust (Machine)
2
10-15 reps
RPE 8
5
Abs Machine
3
10-15 reps
RPE 8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Hip Thrust (Machine)
2
10-15 reps
RPE 8
5
Abs Machine
3
10-15 reps
RPE 8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Hip Thrust (Machine)
2
10-15 reps
RPE 8
5
Abs Machine
3
10-15 reps
RPE 8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Hip Thrust (Machine)
2
10-15 reps
RPE 8
5
Abs Machine
3
10-15 reps
RPE 8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Hip Thrust (Machine)
2
10-15 reps
RPE 8
5
Abs Machine
3
10-15 reps
RPE 8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Hip Thrust (Machine)
2
10-15 reps
RPE 8
5
Abs Machine
3
10-15 reps
RPE 8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Hip Thrust (Machine)
2
10-15 reps
RPE 8
5
Abs Machine
3
10-15 reps
RPE 8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7
2
Muscle Up
3
1-3 reps
RPE 7
3
Dip (Weighted)
3
8-12 reps
RPE 7
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 7
5
Decline Push Up
3
15-25 reps
RPE 7
6
Standing Pullover (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7
2
Muscle Up
3
1-3 reps
RPE 7
3
Dip (Weighted)
3
8-12 reps
RPE 7
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 7
5
Decline Push Up
3
15-25 reps
RPE 7
6
Standing Pullover (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7
2
Muscle Up
3
1-3 reps
RPE 7
3
Dip (Weighted)
3
8-12 reps
RPE 7
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 7
5
Decline Push Up
3
15-25 reps
RPE 7
6
Standing Pullover (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7
2
Muscle Up
3
1-3 reps
RPE 7
3
Dip (Weighted)
3
8-12 reps
RPE 7
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 7
5
Decline Push Up
3
15-25 reps
RPE 7
6
Standing Pullover (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7
2
Muscle Up
3
1-3 reps
RPE 7
3
Dip (Weighted)
3
8-12 reps
RPE 7
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 7
5
Decline Push Up
3
15-25 reps
RPE 7
6
Standing Pullover (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7
2
Muscle Up
3
1-3 reps
RPE 7
3
Dip (Weighted)
3
8-12 reps
RPE 7
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 7
5
Decline Push Up
3
15-25 reps
RPE 7
6
Standing Pullover (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7
2
Muscle Up
3
1-3 reps
RPE 7
3
Dip (Weighted)
3
8-12 reps
RPE 7
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 7
5
Decline Push Up
3
15-25 reps
RPE 7
6
Standing Pullover (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7
2
Muscle Up
3
1-3 reps
RPE 7
3
Dip (Weighted)
3
8-12 reps
RPE 7
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 7
5
Decline Push Up
3
15-25 reps
RPE 7
6
Standing Pullover (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7
2
Muscle Up
3
1-3 reps
RPE 7
3
Dip (Weighted)
3
8-12 reps
RPE 7
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 7
5
Decline Push Up
3
15-25 reps
RPE 7
6
Standing Pullover (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7
2
Muscle Up
3
1-3 reps
RPE 7
3
Dip (Weighted)
3
8-12 reps
RPE 7
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 7
5
Decline Push Up
3
15-25 reps
RPE 7
6
Standing Pullover (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7
2
Muscle Up
3
1-3 reps
RPE 7
3
Dip (Weighted)
3
8-12 reps
RPE 7
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 7
5
Decline Push Up
3
15-25 reps
RPE 7
6
Standing Pullover (Cable)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 7
2
Muscle Up
3
1-3 reps
RPE 7
3
Dip (Weighted)
3
8-12 reps
RPE 7
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 7
5
Decline Push Up
3
15-25 reps
RPE 7
6
Standing Pullover (Cable)
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
3
Hammer Curl (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
4
15-20 reps
RPE 9
6
Face Pull
2
15-20 reps
RPE 8
7
Abs Machine
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
3
Hammer Curl (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
4
15-20 reps
RPE 9
6
Face Pull
2
15-20 reps
RPE 8
7
Abs Machine
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
3
Hammer Curl (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
4
15-20 reps
RPE 9
6
Face Pull
2
15-20 reps
RPE 8
7
Abs Machine
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
3
Hammer Curl (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
4
15-20 reps
RPE 9
6
Face Pull
2
15-20 reps
RPE 8
7
Abs Machine
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
3
Hammer Curl (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
4
15-20 reps
RPE 9
6
Face Pull
2
15-20 reps
RPE 8
7
Abs Machine
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
3
Hammer Curl (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
4
15-20 reps
RPE 9
6
Face Pull
2
15-20 reps
RPE 8
7
Abs Machine
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
3
Hammer Curl (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
4
15-20 reps
RPE 9
6
Face Pull
2
15-20 reps
RPE 8
7
Abs Machine
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
3
Hammer Curl (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
4
15-20 reps
RPE 9
6
Face Pull
2
15-20 reps
RPE 8
7
Abs Machine
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
3
Hammer Curl (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
4
15-20 reps
RPE 9
6
Face Pull
2
15-20 reps
RPE 8
7
Abs Machine
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
3
Hammer Curl (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
4
15-20 reps
RPE 9
6
Face Pull
2
15-20 reps
RPE 8
7
Abs Machine
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
3
Hammer Curl (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
4
15-20 reps
RPE 9
6
Face Pull
2
15-20 reps
RPE 8
7
Abs Machine
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 8
2
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
3
Hammer Curl (Cable)
3
10-15 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
4
15-20 reps
RPE 9
6
Face Pull
2
15-20 reps
RPE 8
7
Abs Machine
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 7
2
Hack Squat
2
10-15 reps
RPE 7
3
Back Extension (Weighted)
2
15-20 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8
5
Calf Raise (Machine)
3
10-15 reps
RPE 8
6
Abs Machine
3
7-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 7
2
Hack Squat
2
10-15 reps
RPE 7
3
Back Extension (Weighted)
2
15-20 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8
5
Calf Raise (Machine)
3
10-15 reps
RPE 8
6
Abs Machine
3
7-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 7
2
Hack Squat
2
10-15 reps
RPE 7
3
Back Extension (Weighted)
2
15-20 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8
5
Calf Raise (Machine)
3
10-15 reps
RPE 8
6
Abs Machine
3
7-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 7
2
Hack Squat
2
10-15 reps
RPE 7
3
Back Extension (Weighted)
2
15-20 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8
5
Calf Raise (Machine)
3
10-15 reps
RPE 8
6
Abs Machine
3
7-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 7
2
Hack Squat
2
10-15 reps
RPE 7
3
Back Extension (Weighted)
2
15-20 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8
5
Calf Raise (Machine)
3
10-15 reps
RPE 8
6
Abs Machine
3
7-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 7
2
Hack Squat
2
10-15 reps
RPE 7
3
Back Extension (Weighted)
2
15-20 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8
5
Calf Raise (Machine)
3
10-15 reps
RPE 8
6
Abs Machine
3
7-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 7
2
Hack Squat
2
10-15 reps
RPE 7
3
Back Extension (Weighted)
2
15-20 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8
5
Calf Raise (Machine)
3
10-15 reps
RPE 8
6
Abs Machine
3
7-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 7
2
Hack Squat
2
10-15 reps
RPE 7
3
Back Extension (Weighted)
2
15-20 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8
5
Calf Raise (Machine)
3
10-15 reps
RPE 8
6
Abs Machine
3
7-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 7
2
Hack Squat
2
10-15 reps
RPE 7
3
Back Extension (Weighted)
2
15-20 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8
5
Calf Raise (Machine)
3
10-15 reps
RPE 8
6
Abs Machine
3
7-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 7
2
Hack Squat
2
10-15 reps
RPE 7
3
Back Extension (Weighted)
2
15-20 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8
5
Calf Raise (Machine)
3
10-15 reps
RPE 8
6
Abs Machine
3
7-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 7
2
Hack Squat
2
10-15 reps
RPE 7
3
Back Extension (Weighted)
2
15-20 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8
5
Calf Raise (Machine)
3
10-15 reps
RPE 8
6
Abs Machine
3
7-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 7
2
Hack Squat
2
10-15 reps
RPE 7
3
Back Extension (Weighted)
2
15-20 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 8
5
Calf Raise (Machine)
3
10-15 reps
RPE 8
6
Abs Machine
3
7-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Single Arm Iso Row
3
10-20 reps
RPE 7
5
Pec Deck (Machine)
3
6-12 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Single Arm Iso Row
3
10-20 reps
RPE 7
5
Pec Deck (Machine)
3
6-12 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Single Arm Iso Row
3
10-20 reps
RPE 7
5
Pec Deck (Machine)
3
6-12 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Single Arm Iso Row
3
10-20 reps
RPE 7
5
Pec Deck (Machine)
3
6-12 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Single Arm Iso Row
3
10-20 reps
RPE 7
5
Pec Deck (Machine)
3
6-12 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Single Arm Iso Row
3
10-20 reps
RPE 7
5
Pec Deck (Machine)
3
6-12 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Single Arm Iso Row
3
10-20 reps
RPE 7
5
Pec Deck (Machine)
3
6-12 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Single Arm Iso Row
3
10-20 reps
RPE 7
5
Pec Deck (Machine)
3
6-12 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Single Arm Iso Row
3
10-20 reps
RPE 7
5
Pec Deck (Machine)
3
6-12 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Single Arm Iso Row
3
10-20 reps
RPE 7
5
Pec Deck (Machine)
3
6-12 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Single Arm Iso Row
3
10-20 reps
RPE 7
5
Pec Deck (Machine)
3
6-12 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
5-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-12 reps
RPE 8
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Single Arm Iso Row
3
10-20 reps
RPE 7
5
Pec Deck (Machine)
3
6-12 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Dip (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Machine)
4
10-20 reps
RPE 9
6
Abs Machine
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Dip (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Machine)
4
10-20 reps
RPE 9
6
Abs Machine
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Dip (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Machine)
4
10-20 reps
RPE 9
6
Abs Machine
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Dip (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Machine)
4
10-20 reps
RPE 9
6
Abs Machine
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Dip (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Machine)
4
10-20 reps
RPE 9
6
Abs Machine
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Dip (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Machine)
4
10-20 reps
RPE 9
6
Abs Machine
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Dip (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Machine)
4
10-20 reps
RPE 9
6
Abs Machine
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Dip (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Machine)
4
10-20 reps
RPE 9
6
Abs Machine
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Dip (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Machine)
4
10-20 reps
RPE 9
6
Abs Machine
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Dip (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Machine)
4
10-20 reps
RPE 9
6
Abs Machine
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Dip (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Machine)
4
10-20 reps
RPE 9
6
Abs Machine
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Tricep Extension (Cable)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Dip (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Machine)
4
10-20 reps
RPE 9
6
Abs Machine
3
10-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Leg Extension
3 Sets
10-15 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8
3
Leg Press
3 Sets
10-15 Reps
@8
4
Hip Thrust (Machine)
2 Sets
10-15 Reps
@8
5
Abs Machine
3 Sets
10-15 Reps
@8
6
Hip Adductor (Machine)
3 Sets
10-15 Reps
@8
Day 2
1
Pull-Up (Weighted)
4 Sets
5-8 Reps
@7
2
Muscle Up
3 Sets
1-3 Reps
@7
3
Dip (Weighted)
3 Sets
8-12 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@7
5
Decline Push Up
3 Sets
15-25 Reps
@7
6
Standing Pullover (Cable)
3 Sets
15-20 Reps
@7
Day 3
1
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@8
2
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7
3
Hammer Curl (Cable)
3 Sets
10-15 Reps
@8
4
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Machine)
4 Sets
15-20 Reps
@9
6
Face Pull
2 Sets
15-20 Reps
@8
7
Abs Machine
2 Sets
10-15 Reps
@9
Day 4
1
Leg Curl
3 Sets
10-15 Reps
@7
2
Hack Squat
2 Sets
10-15 Reps
@7
3
Back Extension (Weighted)
2 Sets
15-20 Reps
@7
4
Walking Lunge (Dumbbell)
2 Sets
10-15 Reps
@8
5
Calf Raise (Machine)
3 Sets
10-15 Reps
@8
6
Abs Machine
3 Sets
7-12 Reps
@8
Day 5
1
Dip (Weighted)
4 Sets
5-8 Reps
@8
2
Pull-Up (Weighted)
3 Sets
6-12 Reps
@8
3
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
4
Single Arm Iso Row
3 Sets
10-20 Reps
@7
5
Pec Deck (Machine)
3 Sets
6-12 Reps
@9
6
Face Pull
3 Sets
15-20 Reps
@8
Day 6
1
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@9
2
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
4
Seated Dip (Machine)
2 Sets
8-12 Reps
@9
5
Lateral Raise (Machine)
4 Sets
10-20 Reps
@9
6
Abs Machine
3 Sets
10-15 Reps
@9