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Will Tennyson's 5 Day Workout

by Panajotaro99 K.
1 athletes joined

Program Description

Taken from the YouTube RP Channel interview

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 27, 2025 08:53
  • Last Edited
    Apr 30, 2025 12:15
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
T-Bar Row
3
12-15 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6-8
6
Y Raise
3
10-20 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Extension
3
10-20 reps
RPE 7-9
3
Leg Press
3
12-15 reps
RPE 7-9
4
Hack Squat
2
8-12 reps
RPE 7-9
5
Spider Curl
3
10-20 reps
RPE 7-9
6
Bicep Curl (Cable)
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
7
Skull Crusher
2
1
8-12 reps
12-20 reps
RPE 7-9
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7-9
2
Seal Row
3
12-15 reps
RPE 7-9
3
Dip (Weighted)
2
10-12 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7-9
6
Face Pull
3
AMRAP
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-20 reps
RPE 7-9
2
Leg Press
3
12-15 reps
RPE 7-9
3
Squat (Smith Machine)
2
8-12 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 7-9
5
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7-9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 7-9
2
Seated Row (Cable)
3
12-15 reps
RPE 7-9
3
Chest Press (Machine)
3
12-15 reps
RPE 7-9
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 7-9
5
Lateral Raise (Cable)
3
AMRAP
RPE 7-9
6
Lateral Raise (Machine)
3
AMRAP
RPE 7-9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
T-Bar Row
3 Sets
12-15 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@6-8
6
Y Raise
3 Sets
10-20 Reps
@6-8
Day 2
1
Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Extension
3 Sets
10-20 Reps
@7-9
3
Leg Press
3 Sets
12-15 Reps
@7-9
4
Hack Squat
2 Sets
8-12 Reps
@7-9
5
Spider Curl
3 Sets
10-20 Reps
@7-9
6
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
7
Skull Crusher
2 Sets
1 Set
8-12 Reps
12-20 Reps
@7-9
@6-8
Day 4
1
Seated Hamstring Curl
3 Sets
10-20 Reps
@7-9
2
Leg Press
3 Sets
12-15 Reps
@7-9
3
Squat (Smith Machine)
2 Sets
8-12 Reps
@7-9
4
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
@7-9
5
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@7-9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@7-9
Day 5
1
Pec Deck (Machine)
3 Sets
12-15 Reps
@7-9
2
Seated Row (Cable)
3 Sets
12-15 Reps
@7-9
3
Chest Press (Machine)
3 Sets
12-15 Reps
@7-9
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@7-9
5
Lateral Raise (Cable)
3 Sets
AMRAP
@7-9
6
Lateral Raise (Machine)
3 Sets
AMRAP
@7-9
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7-9
2
Seal Row
3 Sets
12-15 Reps
@7-9
3
Dip (Weighted)
2 Sets
10-12 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-20 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@7-9
6
Face Pull
3 Sets
AMRAP
@7-9