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BoostcampPNG

Slim Handsome Gangsta Prince

by Dom J.

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
    Dec 03, 2025 09:38
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.5%
Triceps
10.2%
Biceps
9.9%
Front Delts
9.6%
Middle Delts
8%
Glutes
7.1%
Hamstrings
6.5%
Lats
6.4%
Quadriceps
5.6%
Rear Delts
4.3%
Chest
3.8%
Abs
3.5%
Olympic
3.2%
Forearms
2.9%
Lower Back
2.1%
Calves
1.6%
Abductors
0.8%
Adductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
Backbend Isometric Hold
2
1 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5A
Seated Row (Cable)
3
8 reps
RPE 9
5B
Upright Row (Barbell)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5A
Seated Row (Cable)
3
8 reps
RPE 9
5B
Upright Row (Barbell)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5A
Seated Row (Cable)
3
8 reps
RPE 9
5B
Upright Row (Barbell)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5A
Seated Row (Cable)
3
8 reps
RPE 9
5B
Upright Row (Barbell)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5A
Seated Row (Cable)
3
8 reps
RPE 9
5B
Upright Row (Barbell)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5A
Seated Row (Cable)
3
8 reps
RPE 9
5B
Upright Row (Barbell)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5A
Seated Row (Cable)
3
8 reps
RPE 9
5B
Upright Row (Barbell)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5A
Seated Row (Cable)
3
8 reps
RPE 9
5B
Upright Row (Barbell)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5A
Seated Row (Cable)
3
8 reps
RPE 9
5B
Upright Row (Barbell)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5A
Seated Row (Cable)
3
8 reps
RPE 9
5B
Upright Row (Barbell)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5A
Seated Row (Cable)
3
8 reps
RPE 9
5B
Upright Row (Barbell)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
4B
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
5A
Seated Row (Cable)
3
8 reps
RPE 9
5B
Upright Row (Barbell)
3
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Split Isometric
2
1 reps
RPE 9
2
Zercher Squat (Barbell)
3
5 reps
RPE 9
3
Sissy Squat
2
8 reps
RPE 9
4
Hang Power Clean
3
5 reps
RPE 9
5
Pull-Up (Weighted)
3
8 reps
RPE 9
6
Front Lever
2
1 reps
RPE 9
7
Nordic Curl
2
5 reps
RPE 9
8
Hanging Leg Raise
2
RPE 9
9
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Split Isometric
2
1 reps
RPE 9
2
Zercher Squat (Barbell)
3
5 reps
RPE 9
3
Sissy Squat
2
8 reps
RPE 9
4
Hang Power Clean
3
5 reps
RPE 9
5
Pull-Up (Weighted)
3
8 reps
RPE 9
6
Front Lever
2
1 reps
RPE 9
7
Nordic Curl
2
5 reps
RPE 9
8
Hanging Leg Raise
2
RPE 9
9
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Split Isometric
2
1 reps
RPE 9
2
Zercher Squat (Barbell)
3
5 reps
RPE 9
3
Sissy Squat
2
8 reps
RPE 9
4
Hang Power Clean
3
5 reps
RPE 9
5
Pull-Up (Weighted)
3
8 reps
RPE 9
6
Front Lever
2
1 reps
RPE 9
7
Nordic Curl
2
5 reps
RPE 9
8
Hanging Leg Raise
2
RPE 9
9
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Split Isometric
2
1 reps
RPE 9
2
Zercher Squat (Barbell)
3
5 reps
RPE 9
3
Sissy Squat
2
8 reps
RPE 9
4
Hang Power Clean
3
5 reps
RPE 9
5
Pull-Up (Weighted)
3
8 reps
RPE 9
6
Front Lever
2
1 reps
RPE 9
7
Nordic Curl
2
5 reps
RPE 9
8
Hanging Leg Raise
2
RPE 9
9
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Split Isometric
2
1 reps
RPE 9
2
Zercher Squat (Barbell)
3
5 reps
RPE 9
3
Sissy Squat
2
8 reps
RPE 9
4
Hang Power Clean
3
5 reps
RPE 9
5
Pull-Up (Weighted)
3
8 reps
RPE 9
6
Front Lever
2
1 reps
RPE 9
7
Nordic Curl
2
5 reps
RPE 9
8
Hanging Leg Raise
2
RPE 9
9
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Split Isometric
2
1 reps
RPE 9
2
Zercher Squat (Barbell)
3
5 reps
RPE 9
3
Sissy Squat
2
8 reps
RPE 9
4
Hang Power Clean
3
5 reps
RPE 9
5
Pull-Up (Weighted)
3
8 reps
RPE 9
6
Front Lever
2
1 reps
RPE 9
7
Nordic Curl
2
5 reps
RPE 9
8
Hanging Leg Raise
2
RPE 9
9
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Split Isometric
2
1 reps
RPE 9
2
Zercher Squat (Barbell)
3
5 reps
RPE 9
3
Sissy Squat
2
8 reps
RPE 9
4
Hang Power Clean
3
5 reps
RPE 9
5
Pull-Up (Weighted)
3
8 reps
RPE 9
6
Front Lever
2
1 reps
RPE 9
7
Nordic Curl
2
5 reps
RPE 9
8
Hanging Leg Raise
2
RPE 9
9
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Split Isometric
2
1 reps
RPE 9
2
Zercher Squat (Barbell)
3
5 reps
RPE 9
3
Sissy Squat
2
8 reps
RPE 9
4
Hang Power Clean
3
5 reps
RPE 9
5
Pull-Up (Weighted)
3
8 reps
RPE 9
6
Front Lever
2
1 reps
RPE 9
7
Nordic Curl
2
5 reps
RPE 9
8
Hanging Leg Raise
2
RPE 9
9
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Split Isometric
2
1 reps
RPE 9
2
Zercher Squat (Barbell)
3
5 reps
RPE 9
3
Sissy Squat
2
8 reps
RPE 9
4
Hang Power Clean
3
5 reps
RPE 9
5
Pull-Up (Weighted)
3
8 reps
RPE 9
6
Front Lever
2
1 reps
RPE 9
7
Nordic Curl
2
5 reps
RPE 9
8
Hanging Leg Raise
2
RPE 9
9
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Split Isometric
2
1 reps
RPE 9
2
Zercher Squat (Barbell)
3
5 reps
RPE 9
3
Sissy Squat
2
8 reps
RPE 9
4
Hang Power Clean
3
5 reps
RPE 9
5
Pull-Up (Weighted)
3
8 reps
RPE 9
6
Front Lever
2
1 reps
RPE 9
7
Nordic Curl
2
5 reps
RPE 9
8
Hanging Leg Raise
2
RPE 9
9
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Split Isometric
2
1 reps
RPE 9
2
Zercher Squat (Barbell)
3
5 reps
RPE 9
3
Sissy Squat
2
8 reps
RPE 9
4
Hang Power Clean
3
5 reps
RPE 9
5
Pull-Up (Weighted)
3
8 reps
RPE 9
6
Front Lever
2
1 reps
RPE 9
7
Nordic Curl
2
5 reps
RPE 9
8
Hanging Leg Raise
2
RPE 9
9
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Split Isometric
2
1 reps
RPE 9
2
Zercher Squat (Barbell)
3
5 reps
RPE 9
3
Sissy Squat
2
8 reps
RPE 9
4
Hang Power Clean
3
5 reps
RPE 9
5
Pull-Up (Weighted)
3
8 reps
RPE 9
6
Front Lever
2
1 reps
RPE 9
7
Nordic Curl
2
5 reps
RPE 9
8
Hanging Leg Raise
2
RPE 9
9
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 10
2
Snatch Deadlift
3
5 reps
RPE 9
3
Seated Anterior Delt Press (AD)
3
10 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 9
5A
Leg Press
3
8 reps
RPE 9
5B
Calf Raise (Leg Press)
3
10 reps
RPE 9
6A
Upright Row (Barbell)
2
10 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
7A
Pull-Up (Weighted)
2
8 reps
RPE 9
7B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 10
2
Snatch Deadlift
3
5 reps
RPE 9
3
Seated Anterior Delt Press (AD)
3
10 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 9
5A
Leg Press
3
8 reps
RPE 9
5B
Calf Raise (Leg Press)
3
10 reps
RPE 9
6A
Upright Row (Barbell)
2
10 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
7A
Pull-Up (Weighted)
2
8 reps
RPE 9
7B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 10
2
Snatch Deadlift
3
5 reps
RPE 9
3
Seated Anterior Delt Press (AD)
3
10 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 9
5A
Leg Press
3
8 reps
RPE 9
5B
Calf Raise (Leg Press)
3
10 reps
RPE 9
6A
Upright Row (Barbell)
2
10 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
7A
Pull-Up (Weighted)
2
8 reps
RPE 9
7B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 10
2
Snatch Deadlift
3
5 reps
RPE 9
3
Seated Anterior Delt Press (AD)
3
10 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 9
5A
Leg Press
3
8 reps
RPE 9
5B
Calf Raise (Leg Press)
3
10 reps
RPE 9
6A
Upright Row (Barbell)
2
10 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
7A
Pull-Up (Weighted)
2
8 reps
RPE 9
7B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 10
2
Snatch Deadlift
3
5 reps
RPE 9
3
Seated Anterior Delt Press (AD)
3
10 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 9
5A
Leg Press
3
8 reps
RPE 9
5B
Calf Raise (Leg Press)
3
10 reps
RPE 9
6A
Upright Row (Barbell)
2
10 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
7A
Pull-Up (Weighted)
2
8 reps
RPE 9
7B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 10
2
Snatch Deadlift
3
5 reps
RPE 9
3
Seated Anterior Delt Press (AD)
3
10 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 9
5A
Leg Press
3
8 reps
RPE 9
5B
Calf Raise (Leg Press)
3
10 reps
RPE 9
6A
Upright Row (Barbell)
2
10 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
7A
Pull-Up (Weighted)
2
8 reps
RPE 9
7B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 10
2
Snatch Deadlift
3
5 reps
RPE 9
3
Seated Anterior Delt Press (AD)
3
10 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 9
5A
Leg Press
3
8 reps
RPE 9
5B
Calf Raise (Leg Press)
3
10 reps
RPE 9
6A
Upright Row (Barbell)
2
10 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
7A
Pull-Up (Weighted)
2
8 reps
RPE 9
7B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 10
2
Snatch Deadlift
3
5 reps
RPE 9
3
Seated Anterior Delt Press (AD)
3
10 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 9
5A
Leg Press
3
8 reps
RPE 9
5B
Calf Raise (Leg Press)
3
10 reps
RPE 9
6A
Upright Row (Barbell)
2
10 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
7A
Pull-Up (Weighted)
2
8 reps
RPE 9
7B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 10
2
Snatch Deadlift
3
5 reps
RPE 9
3
Seated Anterior Delt Press (AD)
3
10 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 9
5A
Leg Press
3
8 reps
RPE 9
5B
Calf Raise (Leg Press)
3
10 reps
RPE 9
6A
Upright Row (Barbell)
2
10 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
7A
Pull-Up (Weighted)
2
8 reps
RPE 9
7B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 10
2
Snatch Deadlift
3
5 reps
RPE 9
3
Seated Anterior Delt Press (AD)
3
10 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 9
5A
Leg Press
3
8 reps
RPE 9
5B
Calf Raise (Leg Press)
3
10 reps
RPE 9
6A
Upright Row (Barbell)
2
10 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
7A
Pull-Up (Weighted)
2
8 reps
RPE 9
7B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 10
2
Snatch Deadlift
3
5 reps
RPE 9
3
Seated Anterior Delt Press (AD)
3
10 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 9
5A
Leg Press
3
8 reps
RPE 9
5B
Calf Raise (Leg Press)
3
10 reps
RPE 9
6A
Upright Row (Barbell)
2
10 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
7A
Pull-Up (Weighted)
2
8 reps
RPE 9
7B
Dip (Weighted)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Backbend Isometric Hold
2
1 reps
RPE 10
2
Snatch Deadlift
3
5 reps
RPE 9
3
Seated Anterior Delt Press (AD)
3
10 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 9
5A
Leg Press
3
8 reps
RPE 9
5B
Calf Raise (Leg Press)
3
10 reps
RPE 9
6A
Upright Row (Barbell)
2
10 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
7A
Pull-Up (Weighted)
2
8 reps
RPE 9
7B
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 3
1
Backbend Isometric Hold
2 Sets
1 Reps
@10
2
Snatch Deadlift
3 Sets
5 Reps
@9
3
Seated Anterior Delt Press (AD)
3 Sets
10 Reps
@9
4
Hamstring Curl
3 Sets
8 Reps
@9
5A
Leg Press
3 Sets
8 Reps
@9
5B
Calf Raise (Leg Press)
3 Sets
10 Reps
@9
6A
Upright Row (Barbell)
2 Sets
10 Reps
@9
6B
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@9
7A
Pull-Up (Weighted)
2 Sets
8 Reps
@9
7B
Dip (Weighted)
2 Sets
8 Reps
@9
Day 1
1
Backbend Isometric Hold
2 Sets
1 Reps
@9
2
Bench Press (Barbell)
3 Sets
8 Reps
@9
3
Hammer Curl (Dumbbell)
2 Sets
12 Reps
@9
4A
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9
4B
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
5A
Seated Row (Cable)
3 Sets
8 Reps
@9
5B
Upright Row (Barbell)
3 Sets
10 Reps
@9
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Side Split Isometric
2 Sets
1 Reps
@9
2
Zercher Squat (Barbell)
3 Sets
5 Reps
@9
3
Sissy Squat
2 Sets
8 Reps
@9
4
Hang Power Clean
3 Sets
5 Reps
@9
5
Pull-Up (Weighted)
3 Sets
8 Reps
@9
6
Front Lever
2 Sets
1 Reps
@9
7
Nordic Curl
2 Sets
5 Reps
@9
8
Hanging Leg Raise
2 Sets
@9
9
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9