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BoostcampPNG

Dorian Yates - Blood and Guts

by Edim

Program Description

To push beyond limits with one all-out set, forging maximum muscle growth through intensity, discipline, and relentless focus.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 24, 2025 11:57
  • Last Edited
    Sep 08, 2025 06:03
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.7%
Biceps
9.3%
Chest
8.9%
Front Delts
8.9%
Quadriceps
8.4%
Hamstrings
8%
Glutes
7.6%
Middle Delts
6.7%
Triceps
6.2%
Lats
5.8%
Rear Delts
5.3%
Lower Back
5.3%
Calves
4.4%
Abs
2.2%
Forearms
1.8%
Abductors
0.4%
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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
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Chest Press (Machine)
1
6-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
4
Cable Crossover
1
6-10 reps
RPE 10
5
Lat Cable Extension
1
6-10 reps
RPE 10
6
Underhand Lat Pulldown
1
6-10 reps
RPE 10
7
Barbell Row
1
6-10 reps
RPE 10
8
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 10
9
Back Extension (Weighted)
1
6-10 reps
RPE 10
10
Deadlift (Barbell)
1
1-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Chest Press (Machine)
1
6-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
4
Cable Crossover
1
6-10 reps
RPE 10
5
Lat Cable Extension
1
6-10 reps
RPE 10
6
Underhand Lat Pulldown
1
6-10 reps
RPE 10
7
Barbell Row
1
6-10 reps
RPE 10
8
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 10
9
Back Extension (Weighted)
1
6-10 reps
RPE 10
10
Deadlift (Barbell)
1
1-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Chest Press (Machine)
1
6-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
4
Cable Crossover
1
6-10 reps
RPE 10
5
Lat Cable Extension
1
6-10 reps
RPE 10
6
Underhand Lat Pulldown
1
6-10 reps
RPE 10
7
Barbell Row
1
6-10 reps
RPE 10
8
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 10
9
Back Extension (Weighted)
1
6-10 reps
RPE 10
10
Deadlift (Barbell)
1
1-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Chest Press (Machine)
1
6-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
4
Cable Crossover
1
6-10 reps
RPE 10
5
Lat Cable Extension
1
6-10 reps
RPE 10
6
Underhand Lat Pulldown
1
6-10 reps
RPE 10
7
Barbell Row
1
6-10 reps
RPE 10
8
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 10
9
Back Extension (Weighted)
1
6-10 reps
RPE 10
10
Deadlift (Barbell)
1
1-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Chest Press (Machine)
1
6-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
4
Cable Crossover
1
6-10 reps
RPE 10
5
Lat Cable Extension
1
6-10 reps
RPE 10
6
Underhand Lat Pulldown
1
6-10 reps
RPE 10
7
Barbell Row
1
6-10 reps
RPE 10
8
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 10
9
Back Extension (Weighted)
1
6-10 reps
RPE 10
10
Deadlift (Barbell)
1
1-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Chest Press (Machine)
1
6-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
4
Cable Crossover
1
6-10 reps
RPE 10
5
Lat Cable Extension
1
6-10 reps
RPE 10
6
Underhand Lat Pulldown
1
6-10 reps
RPE 10
7
Barbell Row
1
6-10 reps
RPE 10
8
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 10
9
Back Extension (Weighted)
1
6-10 reps
RPE 10
10
Deadlift (Barbell)
1
1-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Chest Press (Machine)
1
6-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
4
Cable Crossover
1
6-10 reps
RPE 10
5
Lat Cable Extension
1
6-10 reps
RPE 10
6
Underhand Lat Pulldown
1
6-10 reps
RPE 10
7
Barbell Row
1
6-10 reps
RPE 10
8
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 10
9
Back Extension (Weighted)
1
6-10 reps
RPE 10
10
Deadlift (Barbell)
1
1-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Chest Press (Machine)
1
6-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
4
Cable Crossover
1
6-10 reps
RPE 10
5
Lat Cable Extension
1
6-10 reps
RPE 10
6
Underhand Lat Pulldown
1
6-10 reps
RPE 10
7
Barbell Row
1
6-10 reps
RPE 10
8
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 10
9
Back Extension (Weighted)
1
6-10 reps
RPE 10
10
Deadlift (Barbell)
1
1-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Chest Press (Machine)
1
6-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
4
Cable Crossover
1
6-10 reps
RPE 10
5
Lat Cable Extension
1
6-10 reps
RPE 10
6
Underhand Lat Pulldown
1
6-10 reps
RPE 10
7
Barbell Row
1
6-10 reps
RPE 10
8
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 10
9
Back Extension (Weighted)
1
6-10 reps
RPE 10
10
Deadlift (Barbell)
1
1-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Chest Press (Machine)
1
6-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
4
Cable Crossover
1
6-10 reps
RPE 10
5
Lat Cable Extension
1
6-10 reps
RPE 10
6
Underhand Lat Pulldown
1
6-10 reps
RPE 10
7
Barbell Row
1
6-10 reps
RPE 10
8
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 10
9
Back Extension (Weighted)
1
6-10 reps
RPE 10
10
Deadlift (Barbell)
1
1-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Chest Press (Machine)
1
6-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
4
Cable Crossover
1
6-10 reps
RPE 10
5
Lat Cable Extension
1
6-10 reps
RPE 10
6
Underhand Lat Pulldown
1
6-10 reps
RPE 10
7
Barbell Row
1
6-10 reps
RPE 10
8
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 10
9
Back Extension (Weighted)
1
6-10 reps
RPE 10
10
Deadlift (Barbell)
1
1-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Chest Press (Machine)
1
6-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
4
Cable Crossover
1
6-10 reps
RPE 10
5
Lat Cable Extension
1
6-10 reps
RPE 10
6
Underhand Lat Pulldown
1
6-10 reps
RPE 10
7
Barbell Row
1
6-10 reps
RPE 10
8
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 10
9
Back Extension (Weighted)
1
6-10 reps
RPE 10
10
Deadlift (Barbell)
1
1-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Chest Press (Machine)
1
6-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
4
Cable Crossover
1
6-10 reps
RPE 10
5
Lat Cable Extension
1
6-10 reps
RPE 10
6
Underhand Lat Pulldown
1
6-10 reps
RPE 10
7
Barbell Row
1
6-10 reps
RPE 10
8
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 10
9
Back Extension (Weighted)
1
6-10 reps
RPE 10
10
Deadlift (Barbell)
1
1-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Chest Press (Machine)
1
6-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
4
Cable Crossover
1
6-10 reps
RPE 10
5
Lat Cable Extension
1
6-10 reps
RPE 10
6
Underhand Lat Pulldown
1
6-10 reps
RPE 10
7
Barbell Row
1
6-10 reps
RPE 10
8
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 10
9
Back Extension (Weighted)
1
6-10 reps
RPE 10
10
Deadlift (Barbell)
1
1-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Chest Press (Machine)
1
6-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
4
Cable Crossover
1
6-10 reps
RPE 10
5
Lat Cable Extension
1
6-10 reps
RPE 10
6
Underhand Lat Pulldown
1
6-10 reps
RPE 10
7
Barbell Row
1
6-10 reps
RPE 10
8
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 10
9
Back Extension (Weighted)
1
6-10 reps
RPE 10
10
Deadlift (Barbell)
1
1-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Chest Press (Machine)
1
6-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
4
Cable Crossover
1
6-10 reps
RPE 10
5
Lat Cable Extension
1
6-10 reps
RPE 10
6
Underhand Lat Pulldown
1
6-10 reps
RPE 10
7
Barbell Row
1
6-10 reps
RPE 10
8
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 10
9
Back Extension (Weighted)
1
6-10 reps
RPE 10
10
Deadlift (Barbell)
1
1-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Chest Press (Machine)
1
6-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
4
Cable Crossover
1
6-10 reps
RPE 10
5
Lat Cable Extension
1
6-10 reps
RPE 10
6
Underhand Lat Pulldown
1
6-10 reps
RPE 10
7
Barbell Row
1
6-10 reps
RPE 10
8
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 10
9
Back Extension (Weighted)
1
6-10 reps
RPE 10
10
Deadlift (Barbell)
1
1-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Chest Press (Machine)
1
6-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
4
Cable Crossover
1
6-10 reps
RPE 10
5
Lat Cable Extension
1
6-10 reps
RPE 10
6
Underhand Lat Pulldown
1
6-10 reps
RPE 10
7
Barbell Row
1
6-10 reps
RPE 10
8
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 10
9
Back Extension (Weighted)
1
6-10 reps
RPE 10
10
Deadlift (Barbell)
1
1-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
Leg Press
1
10-15 reps
RPE 10
3
Hack Squat
1
6-10 reps
RPE 10
4
Stiff Leg Deadlift
1
6-10 reps
RPE 10
5
Leg Curl
1
8-10 reps
RPE 10
6
Standing Calf Raise
1
10-15 reps
RPE 10
7
Seated Calf Raise
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
Leg Press
1
10-15 reps
RPE 10
3
Hack Squat
1
6-10 reps
RPE 10
4
Stiff Leg Deadlift
1
6-10 reps
RPE 10
5
Leg Curl
1
8-10 reps
RPE 10
6
Standing Calf Raise
1
10-15 reps
RPE 10
7
Seated Calf Raise
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
Leg Press
1
10-15 reps
RPE 10
3
Hack Squat
1
6-10 reps
RPE 10
4
Stiff Leg Deadlift
1
6-10 reps
RPE 10
5
Leg Curl
1
8-10 reps
RPE 10
6
Standing Calf Raise
1
10-15 reps
RPE 10
7
Seated Calf Raise
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
Leg Press
1
10-15 reps
RPE 10
3
Hack Squat
1
6-10 reps
RPE 10
4
Stiff Leg Deadlift
1
6-10 reps
RPE 10
5
Leg Curl
1
8-10 reps
RPE 10
6
Standing Calf Raise
1
10-15 reps
RPE 10
7
Seated Calf Raise
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
Leg Press
1
10-15 reps
RPE 10
3
Hack Squat
1
6-10 reps
RPE 10
4
Stiff Leg Deadlift
1
6-10 reps
RPE 10
5
Leg Curl
1
8-10 reps
RPE 10
6
Standing Calf Raise
1
10-15 reps
RPE 10
7
Seated Calf Raise
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
Leg Press
1
10-15 reps
RPE 10
3
Hack Squat
1
6-10 reps
RPE 10
4
Stiff Leg Deadlift
1
6-10 reps
RPE 10
5
Leg Curl
1
8-10 reps
RPE 10
6
Standing Calf Raise
1
10-15 reps
RPE 10
7
Seated Calf Raise
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
Leg Press
1
10-15 reps
RPE 10
3
Hack Squat
1
6-10 reps
RPE 10
4
Stiff Leg Deadlift
1
6-10 reps
RPE 10
5
Leg Curl
1
8-10 reps
RPE 10
6
Standing Calf Raise
1
10-15 reps
RPE 10
7
Seated Calf Raise
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
Leg Press
1
10-15 reps
RPE 10
3
Hack Squat
1
6-10 reps
RPE 10
4
Stiff Leg Deadlift
1
6-10 reps
RPE 10
5
Leg Curl
1
8-10 reps
RPE 10
6
Standing Calf Raise
1
10-15 reps
RPE 10
7
Seated Calf Raise
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
Leg Press
1
10-15 reps
RPE 10
3
Hack Squat
1
6-10 reps
RPE 10
4
Stiff Leg Deadlift
1
6-10 reps
RPE 10
5
Leg Curl
1
8-10 reps
RPE 10
6
Standing Calf Raise
1
10-15 reps
RPE 10
7
Seated Calf Raise
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
Leg Press
1
10-15 reps
RPE 10
3
Hack Squat
1
6-10 reps
RPE 10
4
Stiff Leg Deadlift
1
6-10 reps
RPE 10
5
Leg Curl
1
8-10 reps
RPE 10
6
Standing Calf Raise
1
10-15 reps
RPE 10
7
Seated Calf Raise
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
Leg Press
1
10-15 reps
RPE 10
3
Hack Squat
1
6-10 reps
RPE 10
4
Stiff Leg Deadlift
1
6-10 reps
RPE 10
5
Leg Curl
1
8-10 reps
RPE 10
6
Standing Calf Raise
1
10-15 reps
RPE 10
7
Seated Calf Raise
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
Leg Press
1
10-15 reps
RPE 10
3
Hack Squat
1
6-10 reps
RPE 10
4
Stiff Leg Deadlift
1
6-10 reps
RPE 10
5
Leg Curl
1
8-10 reps
RPE 10
6
Standing Calf Raise
1
10-15 reps
RPE 10
7
Seated Calf Raise
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
Leg Press
1
10-15 reps
RPE 10
3
Hack Squat
1
6-10 reps
RPE 10
4
Stiff Leg Deadlift
1
6-10 reps
RPE 10
5
Leg Curl
1
8-10 reps
RPE 10
6
Standing Calf Raise
1
10-15 reps
RPE 10
7
Seated Calf Raise
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
Leg Press
1
10-15 reps
RPE 10
3
Hack Squat
1
6-10 reps
RPE 10
4
Stiff Leg Deadlift
1
6-10 reps
RPE 10
5
Leg Curl
1
8-10 reps
RPE 10
6
Standing Calf Raise
1
10-15 reps
RPE 10
7
Seated Calf Raise
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
Leg Press
1
10-15 reps
RPE 10
3
Hack Squat
1
6-10 reps
RPE 10
4
Stiff Leg Deadlift
1
6-10 reps
RPE 10
5
Leg Curl
1
8-10 reps
RPE 10
6
Standing Calf Raise
1
10-15 reps
RPE 10
7
Seated Calf Raise
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
Leg Press
1
10-15 reps
RPE 10
3
Hack Squat
1
6-10 reps
RPE 10
4
Stiff Leg Deadlift
1
6-10 reps
RPE 10
5
Leg Curl
1
8-10 reps
RPE 10
6
Standing Calf Raise
1
10-15 reps
RPE 10
7
Seated Calf Raise
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
Leg Press
1
10-15 reps
RPE 10
3
Hack Squat
1
6-10 reps
RPE 10
4
Stiff Leg Deadlift
1
6-10 reps
RPE 10
5
Leg Curl
1
8-10 reps
RPE 10
6
Standing Calf Raise
1
10-15 reps
RPE 10
7
Seated Calf Raise
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
10-15 reps
RPE 10
2
Leg Press
1
10-15 reps
RPE 10
3
Hack Squat
1
6-10 reps
RPE 10
4
Stiff Leg Deadlift
1
6-10 reps
RPE 10
5
Leg Curl
1
8-10 reps
RPE 10
6
Standing Calf Raise
1
10-15 reps
RPE 10
7
Seated Calf Raise
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
7
Triceps Pressdown
1
6-10 reps
RPE 10
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
9
One Arm Reverse Grip Pressdown
1
6-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
11
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
7
Triceps Pressdown
1
6-10 reps
RPE 10
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
9
One Arm Reverse Grip Pressdown
1
6-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
11
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
7
Triceps Pressdown
1
6-10 reps
RPE 10
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
9
One Arm Reverse Grip Pressdown
1
6-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
11
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
7
Triceps Pressdown
1
6-10 reps
RPE 10
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
9
One Arm Reverse Grip Pressdown
1
6-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
11
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
7
Triceps Pressdown
1
6-10 reps
RPE 10
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
9
One Arm Reverse Grip Pressdown
1
6-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
11
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
7
Triceps Pressdown
1
6-10 reps
RPE 10
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
9
One Arm Reverse Grip Pressdown
1
6-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
11
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
7
Triceps Pressdown
1
6-10 reps
RPE 10
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
9
One Arm Reverse Grip Pressdown
1
6-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
11
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
7
Triceps Pressdown
1
6-10 reps
RPE 10
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
9
One Arm Reverse Grip Pressdown
1
6-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
11
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
7
Triceps Pressdown
1
6-10 reps
RPE 10
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
9
One Arm Reverse Grip Pressdown
1
6-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
11
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
7
Triceps Pressdown
1
6-10 reps
RPE 10
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
9
One Arm Reverse Grip Pressdown
1
6-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
11
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
7
Triceps Pressdown
1
6-10 reps
RPE 10
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
9
One Arm Reverse Grip Pressdown
1
6-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
11
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
7
Triceps Pressdown
1
6-10 reps
RPE 10
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
9
One Arm Reverse Grip Pressdown
1
6-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
11
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
7
Triceps Pressdown
1
6-10 reps
RPE 10
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
9
One Arm Reverse Grip Pressdown
1
6-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
11
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
7
Triceps Pressdown
1
6-10 reps
RPE 10
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
9
One Arm Reverse Grip Pressdown
1
6-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
11
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
7
Triceps Pressdown
1
6-10 reps
RPE 10
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
9
One Arm Reverse Grip Pressdown
1
6-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
11
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
7
Triceps Pressdown
1
6-10 reps
RPE 10
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
9
One Arm Reverse Grip Pressdown
1
6-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
11
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
7
Triceps Pressdown
1
6-10 reps
RPE 10
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
9
One Arm Reverse Grip Pressdown
1
6-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
11
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
6-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
4
Shrug (Dumbbell)
1
6-10 reps
RPE 10
5
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
7
Triceps Pressdown
1
6-10 reps
RPE 10
8
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
9
One Arm Reverse Grip Pressdown
1
6-12 reps
RPE 10
10
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
11
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
12
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
6-10 Reps
@10
2
Chest Press (Machine)
1 Set
6-10 Reps
@10
3
Incline Chest Fly (Dumbbell)
1 Set
6-10 Reps
@10
4
Cable Crossover
1 Set
6-10 Reps
@10
5
Lat Cable Extension
1 Set
6-10 Reps
@10
6
Underhand Lat Pulldown
1 Set
6-10 Reps
@10
7
Barbell Row
1 Set
6-10 Reps
@10
8
Single Arm Row (Dumbbell)
1 Set
6-10 Reps
@10
9
Back Extension (Weighted)
1 Set
6-10 Reps
@10
10
Deadlift (Barbell)
1 Set
1-6 Reps
@10
Day 2
1
Leg Extension
1 Set
10-15 Reps
@10
2
Leg Press
1 Set
10-15 Reps
@10
3
Hack Squat
1 Set
6-10 Reps
@10
4
Stiff Leg Deadlift
1 Set
6-10 Reps
@10
5
Leg Curl
1 Set
8-10 Reps
@10
6
Standing Calf Raise
1 Set
10-15 Reps
@10
7
Seated Calf Raise
1 Set
10-15 Reps
@10
Day 3
1
Overhead Press (Machine)
1 Set
6-10 Reps
@10
2
Lateral Raise (Dumbbell)
1 Set
6-10 Reps
@10
3
One Arm Lateral Raise (Cable)
1 Set
6-10 Reps
@10
4
Shrug (Dumbbell)
1 Set
6-10 Reps
@10
5
Rear Delt Fly (Cable)
1 Set
6-10 Reps
@10
6
Rear Delt Fly (Dumbbell)
1 Set
6-10 Reps
@10
7
Triceps Pressdown
1 Set
6-10 Reps
@10
8
Skull Crusher (Barbell)
1 Set
6-10 Reps
@10
9
One Arm Reverse Grip Pressdown
1 Set
6-12 Reps
@10
10
Incline Curl (Dumbbell)
1 Set
6-10 Reps
@10
11
Bicep Curl (Barbell)
1 Set
6-10 Reps
@10
12
Preacher Curl (Dumbbell)
1 Set
6-10 Reps
@10