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BoostcampPNG

Slim Handsome Gangsta Prince

by Dom J.
2 athletes joined

Program Description

You gotta do carido 2x a week too, this is a program to hopefully run for the rest of your life. Do it in 2 days on, 1 day off, 2 days on, 2 days off increments.

Program Overview

  • Level
    Intermediate, Advanced, Beginner
  • Goal
    Bodyweight Fitness, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 02, 2025 09:22
  • Last Edited
    Jan 07, 2026 03:10
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.4%
Biceps
9.9%
Triceps
9.6%
Front Delts
9%
Glutes
8%
Middle Delts
7.5%
Lats
6.6%
Hamstrings
6.5%
Quadriceps
5.8%
Abs
4.2%
Chest
3.6%
Rear Delts
3.6%
Olympic
3.6%
Forearms
3%
Lower Back
2.4%
Adductors
1.2%
Calves
1.2%
Abductors
0.6%
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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
Bench Press (Barbell)
2
8 reps
RPE 9
2
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
3B
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4A
Seated Row (Cable)
2
8 reps
RPE 9
4B
Upright Row (Barbell)
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
3B
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4A
Seated Row (Cable)
2
8 reps
RPE 9
4B
Upright Row (Barbell)
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
3B
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4A
Seated Row (Cable)
2
8 reps
RPE 9
4B
Upright Row (Barbell)
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
3B
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4A
Seated Row (Cable)
2
8 reps
RPE 9
4B
Upright Row (Barbell)
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
3B
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4A
Seated Row (Cable)
2
8 reps
RPE 9
4B
Upright Row (Barbell)
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
3B
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4A
Seated Row (Cable)
2
8 reps
RPE 9
4B
Upright Row (Barbell)
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
3B
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4A
Seated Row (Cable)
2
8 reps
RPE 9
4B
Upright Row (Barbell)
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
3B
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4A
Seated Row (Cable)
2
8 reps
RPE 9
4B
Upright Row (Barbell)
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
3B
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4A
Seated Row (Cable)
2
8 reps
RPE 9
4B
Upright Row (Barbell)
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
3B
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4A
Seated Row (Cable)
2
8 reps
RPE 9
4B
Upright Row (Barbell)
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
3B
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4A
Seated Row (Cable)
2
8 reps
RPE 9
4B
Upright Row (Barbell)
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
3B
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
4A
Seated Row (Cable)
2
8 reps
RPE 9
4B
Upright Row (Barbell)
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Sissy Squat
2
8 reps
RPE 9
3
Hang Power Clean
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Front Lever
2
1 reps
RPE 9
6
Nordic Curl
2
5 reps
RPE 9
7
Hanging Leg Raise
2
RPE 9
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Sissy Squat
2
8 reps
RPE 9
3
Hang Power Clean
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Front Lever
2
1 reps
RPE 9
6
Nordic Curl
2
5 reps
RPE 9
7
Hanging Leg Raise
2
RPE 9
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Sissy Squat
2
8 reps
RPE 9
3
Hang Power Clean
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Front Lever
2
1 reps
RPE 9
6
Nordic Curl
2
5 reps
RPE 9
7
Hanging Leg Raise
2
RPE 9
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Sissy Squat
2
8 reps
RPE 9
3
Hang Power Clean
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Front Lever
2
1 reps
RPE 9
6
Nordic Curl
2
5 reps
RPE 9
7
Hanging Leg Raise
2
RPE 9
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Sissy Squat
2
8 reps
RPE 9
3
Hang Power Clean
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Front Lever
2
1 reps
RPE 9
6
Nordic Curl
2
5 reps
RPE 9
7
Hanging Leg Raise
2
RPE 9
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Sissy Squat
2
8 reps
RPE 9
3
Hang Power Clean
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Front Lever
2
1 reps
RPE 9
6
Nordic Curl
2
5 reps
RPE 9
7
Hanging Leg Raise
2
RPE 9
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Sissy Squat
2
8 reps
RPE 9
3
Hang Power Clean
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Front Lever
2
1 reps
RPE 9
6
Nordic Curl
2
5 reps
RPE 9
7
Hanging Leg Raise
2
RPE 9
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Sissy Squat
2
8 reps
RPE 9
3
Hang Power Clean
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Front Lever
2
1 reps
RPE 9
6
Nordic Curl
2
5 reps
RPE 9
7
Hanging Leg Raise
2
RPE 9
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Sissy Squat
2
8 reps
RPE 9
3
Hang Power Clean
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Front Lever
2
1 reps
RPE 9
6
Nordic Curl
2
5 reps
RPE 9
7
Hanging Leg Raise
2
RPE 9
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Sissy Squat
2
8 reps
RPE 9
3
Hang Power Clean
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Front Lever
2
1 reps
RPE 9
6
Nordic Curl
2
5 reps
RPE 9
7
Hanging Leg Raise
2
RPE 9
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Sissy Squat
2
8 reps
RPE 9
3
Hang Power Clean
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Front Lever
2
1 reps
RPE 9
6
Nordic Curl
2
5 reps
RPE 9
7
Hanging Leg Raise
2
RPE 9
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Sissy Squat
2
8 reps
RPE 9
3
Hang Power Clean
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Front Lever
2
1 reps
RPE 9
6
Nordic Curl
2
5 reps
RPE 9
7
Hanging Leg Raise
2
RPE 9
8
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
5 reps
RPE 9
2
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
3
Hamstring Curl
2
8 reps
RPE 9
4A
Leg Press
2
8 reps
RPE 9
4B
Calf Raise (Leg Press)
2
10 reps
RPE 9
5A
Upright Row (Barbell)
2
10 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
6A
Pull-Up (Weighted)
2
8 reps
RPE 9
6B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
5 reps
RPE 9
2
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
3
Hamstring Curl
2
8 reps
RPE 9
4A
Leg Press
2
8 reps
RPE 9
4B
Calf Raise (Leg Press)
2
10 reps
RPE 9
5A
Upright Row (Barbell)
2
10 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
6A
Pull-Up (Weighted)
2
8 reps
RPE 9
6B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
5 reps
RPE 9
2
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
3
Hamstring Curl
2
8 reps
RPE 9
4A
Leg Press
2
8 reps
RPE 9
4B
Calf Raise (Leg Press)
2
10 reps
RPE 9
5A
Upright Row (Barbell)
2
10 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
6A
Pull-Up (Weighted)
2
8 reps
RPE 9
6B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
5 reps
RPE 9
2
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
3
Hamstring Curl
2
8 reps
RPE 9
4A
Leg Press
2
8 reps
RPE 9
4B
Calf Raise (Leg Press)
2
10 reps
RPE 9
5A
Upright Row (Barbell)
2
10 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
6A
Pull-Up (Weighted)
2
8 reps
RPE 9
6B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
5 reps
RPE 9
2
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
3
Hamstring Curl
2
8 reps
RPE 9
4A
Leg Press
2
8 reps
RPE 9
4B
Calf Raise (Leg Press)
2
10 reps
RPE 9
5A
Upright Row (Barbell)
2
10 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
6A
Pull-Up (Weighted)
2
8 reps
RPE 9
6B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
5 reps
RPE 9
2
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
3
Hamstring Curl
2
8 reps
RPE 9
4A
Leg Press
2
8 reps
RPE 9
4B
Calf Raise (Leg Press)
2
10 reps
RPE 9
5A
Upright Row (Barbell)
2
10 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
6A
Pull-Up (Weighted)
2
8 reps
RPE 9
6B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
5 reps
RPE 9
2
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
3
Hamstring Curl
2
8 reps
RPE 9
4A
Leg Press
2
8 reps
RPE 9
4B
Calf Raise (Leg Press)
2
10 reps
RPE 9
5A
Upright Row (Barbell)
2
10 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
6A
Pull-Up (Weighted)
2
8 reps
RPE 9
6B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
5 reps
RPE 9
2
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
3
Hamstring Curl
2
8 reps
RPE 9
4A
Leg Press
2
8 reps
RPE 9
4B
Calf Raise (Leg Press)
2
10 reps
RPE 9
5A
Upright Row (Barbell)
2
10 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
6A
Pull-Up (Weighted)
2
8 reps
RPE 9
6B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
5 reps
RPE 9
2
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
3
Hamstring Curl
2
8 reps
RPE 9
4A
Leg Press
2
8 reps
RPE 9
4B
Calf Raise (Leg Press)
2
10 reps
RPE 9
5A
Upright Row (Barbell)
2
10 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
6A
Pull-Up (Weighted)
2
8 reps
RPE 9
6B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
5 reps
RPE 9
2
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
3
Hamstring Curl
2
8 reps
RPE 9
4A
Leg Press
2
8 reps
RPE 9
4B
Calf Raise (Leg Press)
2
10 reps
RPE 9
5A
Upright Row (Barbell)
2
10 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
6A
Pull-Up (Weighted)
2
8 reps
RPE 9
6B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
5 reps
RPE 9
2
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
3
Hamstring Curl
2
8 reps
RPE 9
4A
Leg Press
2
8 reps
RPE 9
4B
Calf Raise (Leg Press)
2
10 reps
RPE 9
5A
Upright Row (Barbell)
2
10 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
6A
Pull-Up (Weighted)
2
8 reps
RPE 9
6B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
2
5 reps
RPE 9
2
Seated Anterior Delt Press (AD)
2
10 reps
RPE 9
3
Hamstring Curl
2
8 reps
RPE 9
4A
Leg Press
2
8 reps
RPE 9
4B
Calf Raise (Leg Press)
2
10 reps
RPE 9
5A
Upright Row (Barbell)
2
10 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
6A
Pull-Up (Weighted)
2
8 reps
RPE 9
6B
Dip (Weighted)
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8 reps
RPE 10
1B
Pull-Up (Weighted)
2
8 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
5
Lu Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8 reps
RPE 10
1B
Pull-Up (Weighted)
2
8 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
5
Lu Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8 reps
RPE 10
1B
Pull-Up (Weighted)
2
8 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
5
Lu Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8 reps
RPE 10
1B
Pull-Up (Weighted)
2
8 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
5
Lu Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8 reps
RPE 10
1B
Pull-Up (Weighted)
2
8 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
5
Lu Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8 reps
RPE 10
1B
Pull-Up (Weighted)
2
8 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
5
Lu Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8 reps
RPE 10
1B
Pull-Up (Weighted)
2
8 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
5
Lu Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8 reps
RPE 10
1B
Pull-Up (Weighted)
2
8 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
5
Lu Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8 reps
RPE 10
1B
Pull-Up (Weighted)
2
8 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
5
Lu Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8 reps
RPE 10
1B
Pull-Up (Weighted)
2
8 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
5
Lu Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8 reps
RPE 10
1B
Pull-Up (Weighted)
2
8 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
5
Lu Raise
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
8 reps
RPE 10
1B
Pull-Up (Weighted)
2
8 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
4B
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
5
Lu Raise
2
10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 4
1A
Dip (Weighted)
2 Sets
8 Reps
@10
1B
Pull-Up (Weighted)
2 Sets
8 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@9
4A
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@9
4B
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
5
Lu Raise
2 Sets
10 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@9
2
Hammer Curl (Dumbbell)
2 Sets
12 Reps
@9
3A
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@9
3B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
4A
Seated Row (Cable)
2 Sets
8 Reps
@9
4B
Upright Row (Barbell)
2 Sets
10 Reps
@9
5
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@9
Day 2
1
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
1 Reps
@8
@8
@8
@8
2
Sissy Squat
2 Sets
8 Reps
@9
3
Hang Power Clean
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
1 Reps
@8
@8
@8
@8
4
Pull-Up (Weighted)
3 Sets
8 Reps
@9
5
Front Lever
2 Sets
1 Reps
@9
6
Nordic Curl
2 Sets
5 Reps
@9
7
Hanging Leg Raise
2 Sets
@9
8
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@9
Day 3
1
Snatch Deadlift
2 Sets
5 Reps
@9
2
Seated Anterior Delt Press (AD)
2 Sets
10 Reps
@9
3
Hamstring Curl
2 Sets
8 Reps
@9
4A
Leg Press
2 Sets
8 Reps
@9
4B
Calf Raise (Leg Press)
2 Sets
10 Reps
@9
5A
Upright Row (Barbell)
2 Sets
10 Reps
@9
5B
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@9
6A
Pull-Up (Weighted)
2 Sets
8 Reps
@9
6B
Dip (Weighted)
2 Sets
8 Reps
@9