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The Honey Badger 2025

by Ouadie Z.
1 athletes joined

Program Description

Alright, Bana, the honey badger is known for being fearless, tough, and aggressive. It fights big predators, has thick skin, sharp claws, and a never-give-up attitude, so i want you to be a big honey badger. this bodybuilding program is designed to maximize your muscle growth and strength gains through a strategic 5-day split. Each day targets specific muscle groups to ensure balanced development and optimal recovery. The key here is progressive overload: gradually increasing the weight or reps over time to keep challenging your muscles and force them to grow. Make sure to track the weights you’re using, writing them down is crucial so you can see your progress and push yourself further each week. Consistency and effort are your tickets to serious gains, so let’s get after it a Bana! Here’s the split: Day 1: Shoulders and Arms Day 2: Legs and Calves Day 3: Chest and Back Day 4: Arms Day 5: Upper Body

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 02, 2025 07:47
  • Last Edited
    Mar 30, 2025 03:22
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
2
Seated Military Press (Smith Machine)
3
8 reps
RPE 8
3
Lateral Raise (Cable)
3
15-17 reps
RPE 8
4
Y Raise
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
2
Seated Military Press (Smith Machine)
3
10 reps
RPE 8.5
3
Lateral Raise (Cable)
3
15-17 reps
RPE 8
4
Y Raise
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
2
Seated Military Press (Smith Machine)
3
12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
15-17 reps
RPE 8
4
Y Raise
2
20 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8 reps
RPE 9.5
2
Lateral Raise (Cable)
3
15-20 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
4
Y Raise
2
20 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
10 reps
RPE 9.5
2
Lateral Raise (Cable)
3
17-20 reps
RPE 9
3
Seated Front Raise
3
10 reps
RPE 8
4
Y Raise
2
25 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Bicep Curl (EZ Bar)
3
17-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
17-20 reps
RPE 9
3
Seated Front Raise
3
10 reps
RPE 8
4
Lying Side Lateral Raise
3
8 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
8
Hammer Curl
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
2
Seated Military Press (Smith Machine)
3
8 reps
RPE 8
3
Lateral Raise (Cable)
3
15-17 reps
RPE 8
4
Y Raise
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
2
Seated Military Press (Smith Machine)
3
10 reps
RPE 8.5
3
Lateral Raise (Cable)
3
15-17 reps
RPE 8
4
Y Raise
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12 reps
RPE 8.5
2
Lateral Raise (Cable)
3
15-17 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
4
Y Raise
2
20 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
10 reps
RPE 9.5
2
Lateral Raise (Cable)
3
17-20 reps
RPE 9
3
Seated Front Raise
3
10 reps
RPE 8
4
Y Raise
2
25 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Reverse Bicep Curl (EZ Bar)
3
17-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
17-20 reps
RPE 9
3
Seated Front Raise
3
10 reps
RPE 8
4
Lying Side Lateral Raise
3
8 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
8
Hammer Curl
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8
2
Seated Military Press (Smith Machine)
3
8 reps
RPE 8.5
3
Lateral Raise (Cable)
3
15-17 reps
RPE 8
4
Y Raise
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
10 reps
RPE 8
2
Squat (Smith Machine)
2
6 reps
RPE 9
3
Leg Press
3
20 reps
RPE 9
4
Leg Extension
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Straight Leg Calf Raise
4
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
10 reps
RPE 8
2
Squat (Smith Machine)
2
6-9 reps
RPE 9
3
Leg Extension
3
1
12 reps
20 reps
RPE 9.5
RPE 10
4
Leg Press
3
8 reps
RPE 9
5
Straight Leg Calf Raise
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
RPE 8
2A
Walking Lunge
3
8 reps
RPE 8
3
Squat (Smith Machine)
1
1
9-10 reps
15-25 reps
RPE 9
RPE 9
4
Leg Press
1
6 reps
RPE 10
5
Leg Press
1
8 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
4
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Leg Press
3
8 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 10
5
Sissy Squat
3
10 reps
RPE 10
6
Straight Leg Calf Raise
4
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10 reps
RPE 8
2A
Walking Lunge
3
8 reps
RPE 8
3
Leg Press
1
1
10-10 reps
10-20 reps
RPE 9-10
RPE 9-10
4
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
5
Jump Squat
3
6 reps
RPE 8.5
6
Stiff Leg Deadlift
2
15 reps
RPE 8.5
7
Straight Leg Calf Raise
1
3
8 reps
8 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10 reps
RPE 8
2A
Walking Lunge
3
8 reps
RPE 8
3
Leg Press
1
1
10-10 reps
10-20 reps
RPE 9-10
RPE 9-10
4
Squat (Smith Machine)
3
6 reps
RPE 9-10
5
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 9
7
Straight Leg Calf Raise
1
3
8 reps
8 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
10 reps
RPE 8
2
Squat (Smith Machine)
2
6 reps
RPE 9
3
Leg Press
3
20 reps
RPE 9
4
Leg Extension
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Straight Leg Calf Raise
4
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
10 reps
RPE 8
2
Squat (Smith Machine)
2
6-9 reps
RPE 9
3
Leg Extension
3
1
12 reps
20 reps
RPE 9.5
RPE 10
4
Leg Press
3
8 reps
RPE 9
5
Straight Leg Calf Raise
4
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
RPE 8
2A
Walking Lunge
3
8 reps
RPE 8
3
Squat (Smith Machine)
1
1
9-10 reps
15-25 reps
RPE 9
RPE 9
4
Leg Press
1
6 reps
RPE 10
5
Leg Press
1
8 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
4
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10 reps
RPE 8
2A
Walking Lunge
3
8 reps
RPE 8
3
Leg Press
1
1
10-10 reps
10-20 reps
RPE 9-10
RPE 9-10
4
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
5
Jump Squat
3
6 reps
RPE 8.5
6
Stiff Leg Deadlift
2
15 reps
RPE 8.5
7
Straight Leg Calf Raise
1
3
8 reps
8 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10 reps
RPE 8
2A
Walking Lunge
3
8 reps
RPE 8
3
Leg Press
1
1
10-10 reps
10-20 reps
RPE 9-10
RPE 9-10
4
Squat (Smith Machine)
3
6 reps
RPE 9-10
5
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 9
7
Straight Leg Calf Raise
1
3
8 reps
8 reps
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
15 reps
RPE 8
2
Squat (Smith Machine)
2
8-10 reps
RPE 9
3
Leg Extension
2
2
12 reps
20 reps
RPE 9.5
RPE 10
4
Leg Press
3
8 reps
RPE 9
5
Straight Leg Calf Raise
4
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 10
3
Dip (Bodyweight)
3
8 reps
RPE 8.5
4
One Arm Bent Over Row
3
8 reps
RPE 8
5
Chin-Up (Bodyweight)
3
8 reps
RPE 9
6
Hyperextension
3
10 reps
RPE 8
7
Cable Crunch
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Dip (Bodyweight)
1
8-15 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
One Arm Bent Over Row
3
10 reps
RPE 9
5
Lat Pulldown (Close Grip)
3
8 reps
RPE 9
6
Hyperextension
2
20 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Press (Machine)
1
8 reps
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
One Arm Bent Over Row
3
12 reps
RPE 10
5
Hyperextension
3
15-20 reps
RPE 8
6
Single Arm High Row (Cable)
3
10 reps
RPE 9
7
Cable Crunch
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9-10
2
Bench Press (Dumbbell)
1
8 reps
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
T-Bar Row
3
10 reps
RPE 9
5
One Arm Bent Over Row
3
8 reps
RPE 9.5
6
Hyperextension
3
15-20 reps
RPE 8
7
Cable Crunch
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 8-10
3
Dip (Bodyweight)
3
8 reps
RPE 9
4
Meadow Row
3
8 reps
RPE 9
5
Chin-Up (Bodyweight)
3
10 reps
RPE 9
6
Hyperextension
3
20 reps
RPE 7
7
Cable Crunch
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 8-10
3
Dip (Bodyweight)
3
10 reps
RPE 9-10
4
Meadow Row
3
10 reps
RPE 9
5A
Pullover (Dumbbell)
3
8 reps
RPE 9-10
6A
Lat Pulldown
3
8 reps
RPE 9-10
7
Hyperextension
3
25 reps
RPE 9
8
Cable Crunch
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 10
3
Dip (Bodyweight)
3
8 reps
RPE 8.5
4
One Arm Bent Over Row
3
8 reps
RPE 8
5
Chin-Up (Bodyweight)
3
8 reps
RPE 9
6
Hyperextension
3
10 reps
RPE 8
7
Cable Crunch
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Dip (Bodyweight)
1
8-15 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
One Arm Bent Over Row
3
10 reps
RPE 9
5
Lat Pulldown (Close Grip)
3
8 reps
RPE 9
6
Hyperextension
2
20 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Chest Press (Machine)
1
8 reps
RPE 10
3
Chest Fly (Machine)
3
8 reps
RPE 10
4
One Arm Bent Over Row
3
12 reps
RPE 10
5
Hyperextension
3
15-20 reps
RPE 8
6
Single Arm High Row (Cable)
3
10 reps
RPE 9
7
Cable Crunch
5
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 8-10
3
Dip (Bodyweight)
3
8 reps
RPE 9
4
Meadow Row
3
8 reps
RPE 9
5
Chin-Up (Bodyweight)
3
10 reps
RPE 9
6
Hyperextension
3
20 reps
RPE 7
7
Cable Crunch
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 8-10
3
Dip (Bodyweight)
3
10 reps
RPE 9-10
4
Meadow Row
3
10 reps
RPE 9
5A
Pullover (Dumbbell)
3
8 reps
RPE 9-10
6A
Lat Pulldown
3
8 reps
RPE 9-10
7
Hyperextension
3
25 reps
RPE 9
8
Cable Crunch
4
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Dip (Bodyweight)
1
8-15 reps
RPE 10
3
Chest Fly (Machine)
3
12 reps
RPE 10
4
One Arm Bent Over Row
3
10 reps
RPE 9
5
Lat Pulldown (Close Grip)
3
8 reps
RPE 9
6
Hyperextension
2
20 reps
RPE 8
7
Cable Crunch
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
12 reps
RPE 9
2
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
6
Hammer Curl
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
4
8 reps
RPE 9
2
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
3
Hammer Curl
4
10 reps
RPE 9
4
Tricep Pushdown (Cable)
4
12 reps
RPE 9
5
Dip (Bodyweight)
4
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
12 reps
RPE 9
2
Hammer Curl
4
10 reps
RPE 9
3
Incline Curl (Dumbbell)
4
10 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9
5
Narrow Push Up
4
20 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
4
8 reps
RPE 9
2
Hammer Curl
4
10 reps
RPE 9
3
Bicep Curl (Barbell)
4
20 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 9
6
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
12 reps
RPE 9
2
Tricep Rope Push Down (Cable)
4
10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
4
10 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
6
Hammer Curl
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
12 reps
RPE 9
2
Hammer Curl
4
10 reps
RPE 9
3
Incline Curl (Dumbbell)
4
10 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9
5
Narrow Push Up
4
20 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
4
8 reps
RPE 9
2
Hammer Curl
4
10 reps
RPE 9
3
Bicep Curl (Barbell)
4
20 reps
RPE 9
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 9
6
Tricep Extension (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Single Arm High Row (Cable)
3
10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6A
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Single Arm High Row (Cable)
3
10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Chest Press (Machine)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 9.5
4
Lat Pulldown
3
10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Front Raise
3
10 reps
RPE 8
7
Straight Leg Calf Raise
4
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Chest Press (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 8
4
Deadlift (Barbell)
4
5 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6A
Rear Delt Fly (Machine)
3
15 reps
RPE 8
7
Straight Leg Calf Raise
4
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
RPE 9.5
2
Chest Press (Machine)
2
20 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6A
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Straight Leg Calf Raise
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
25 reps
RPE 8
6A
Rear Delt Fly (Machine)
3
25 reps
RPE 8
7
Straight Leg Calf Raise
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Single Arm High Row (Cable)
3
10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6A
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Single Arm High Row (Cable)
3
10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Straight Leg Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Chest Press (Machine)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 9.5
4
Lat Pulldown
3
10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Front Raise
3
10 reps
RPE 8
7
Straight Leg Calf Raise
4
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
RPE 9.5
2
Chest Press (Machine)
2
20 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 8
4
Seated Row (Cable)
3
15 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6A
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Straight Leg Calf Raise
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
25 reps
RPE 8
6A
Rear Delt Fly (Machine)
3
25 reps
RPE 8
7
Straight Leg Calf Raise
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Single Arm High Row (Cable)
3
10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Straight Leg Calf Raise
4
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
2
Seated Military Press (Smith Machine)
3 Sets
8 Reps
@8
3
Lateral Raise (Cable)
3 Sets
15-17 Reps
@8
4
Y Raise
3 Sets
12 Reps
@7.5
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
8
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
Day 2
1
Seated Hamstring Curl
4 Sets
10 Reps
@8
2
Squat (Smith Machine)
2 Sets
6 Reps
@9
3
Leg Press
3 Sets
20 Reps
@9
4
Leg Extension
1 Set
1 Set
12 Reps
20 Reps
@10
@10
5
Straight Leg Calf Raise
4 Sets
8 Reps
@9.5
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Chest Press (Machine)
3 Sets
8 Reps
@10
3
Dip (Bodyweight)
3 Sets
8 Reps
@8.5
4
One Arm Bent Over Row
3 Sets
8 Reps
@8
5
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9
6
Hyperextension
3 Sets
10 Reps
@8
7
Cable Crunch
3 Sets
12 Reps
@9.5
Day 4
1
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9
2
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@9
6
Hammer Curl
3 Sets
10 Reps
@9
Day 5
1
Bench Press (Barbell)
3 Sets
5-6 Reps
@9.5
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@8
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
4
Dumbbell Row
3 Sets
8 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
6A
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
7
Straight Leg Calf Raise
4 Sets
15 Reps
@8