Program Description
Build muscle Lose fat Rehab joints
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedSep 02, 2024 07:31
- Last EditedJun 18, 2025 08:38

Summary
Unleash your potential with the "Broken Boy's - in season" program, a comprehensive 10-week training plan designed for serious lifters. With four focused sessions each week, you'll target major muscle groups through a blend of compound and isolation exercises, ensuring balanced development and strength gains. This program emphasizes progressive overload and includes detailed guidance on form and intensity, making it perfect for those looking to elevate their performance. Get ready to push your limits and achieve your fitness goals!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Sled Pull/Push
3
2-4 reps
RPE 6
1B
Tip Raises
3
15-30 reps
RPE 6
2A
Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2B
Copenhagen Plank
3
8-12 reps
RPE 7.5
3A
ATG Split Squat
3
8-12 reps
RPE 8
3B
Hip Bridge March
3
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Decline Bench Press (Barbell)
4
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5A
Pull-Up (Assisted)
3
6-12 reps
RPE 8
5B
Leg Raise (Captain's Chair)
3
15-30 reps
RPE 8
6
Stretching
1
7 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Upright Row (Barbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8
5
Stretching
1
7 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
1B
Sit Up
3
15-30 reps
RPE 8
2A
Chest Fly (Cable)
4
8-12 reps
RPE 8.5
2B
Hammer Curl
4
12-15 reps
RPE 8.5
3A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
4
Stretching
1
7 mins
RPE 6
Week 1
1 / 10 Weeks
Day 2
1
Overhead Press (Dumbbell)4 Sets
8-12 Reps
@8
2
Decline Bench Press (Barbell)4 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@8
4
Chest Fly (Cable)3 Sets
8-12 Reps
@8
5A
Pull-Up (Assisted)3 Sets
6-12 Reps
@8
5B
Leg Raise (Captain's Chair)3 Sets
15-30 Reps
@8
6
Stretching1 Set
7 mins
@6
Day 3
1
Chest Supported Row (Machine)4 Sets
8-12 Reps
@8
2
Lat Pulldown3 Sets
8-12 Reps
@8
3
Upright Row (Barbell)3 Sets
8-12 Reps
@8
4
Rear Delt Fly (Dumbbell)3 Sets
8-12 Reps
@8
5
Stretching1 Set
7 mins
@7
Day 1
1A
Sled Pull/Push3 Sets
2-4 Reps
@6
1B
Tip Raises3 Sets
15-30 Reps
@6
2A
Deadlift (Barbell)3 Sets
8-12 Reps
@7.5
2B
Copenhagen Plank3 Sets
8-12 Reps
@7.5
3A
ATG Split Squat3 Sets
8-12 Reps
@8
3B
Hip Bridge March3 Sets
8-12 Reps
@8
4
Preacher Curl (Dumbbell)3 Sets
12-15 Reps
@8
5
Stretching1 Set
7 mins
@6
Day 4
1A
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
@8
1B
Sit Up3 Sets
15-30 Reps
@8
2A
Chest Fly (Cable)4 Sets
8-12 Reps
@8.5
2B
Hammer Curl4 Sets
12-15 Reps
@8.5
3A
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@8.5
3B
Pullover (Dumbbell)3 Sets
8-12 Reps
@8.5
4
Stretching1 Set
7 mins
@6