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BoostcampPNG

Godly Split

by Jordan
1 athletes joined

Program Description

This program is very personalized to me but with the right tweaks can work for all. Lift hard and enjoy!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 17, 2025 06:18
  • Last Edited
    Mar 19, 2025 10:41
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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
Incline Bench Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Pendlay Row
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
5
Lat Pulldown
2
8-10 reps
RPE 10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Pendlay Row
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
5
Lat Pulldown
2
8-10 reps
RPE 10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Pendlay Row
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
5
Lat Pulldown
2
8-10 reps
RPE 10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Pendlay Row
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
5
Lat Pulldown
2
8-10 reps
RPE 10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Pendlay Row
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
5
Lat Pulldown
2
8-10 reps
RPE 10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Pendlay Row
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
5
Lat Pulldown
2
8-10 reps
RPE 10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Pendlay Row
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
5
Lat Pulldown
2
8-10 reps
RPE 10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Pendlay Row
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
5
Lat Pulldown
2
8-10 reps
RPE 10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Pendlay Row
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
5
Lat Pulldown
2
8-10 reps
RPE 10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Pendlay Row
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
5
Lat Pulldown
2
8-10 reps
RPE 10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Pendlay Row
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
5
Lat Pulldown
2
8-10 reps
RPE 10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Pec Deck (Machine)
2
8-10 reps
RPE 10
3
Dip (Bodyweight)
2
AMRAP
RPE 10
4
Pendlay Row
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
5
Lat Pulldown
2
8-10 reps
RPE 10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
3
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
3
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
3
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
3
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
3
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
3
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
3
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
3
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
3
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
3
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
3
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
3
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Press
2
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
6
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Press
2
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
6
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Press
2
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
6
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Press
2
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
6
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Press
2
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
6
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Press
2
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
6
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Press
2
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
6
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Press
2
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
6
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Press
2
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
6
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Press
2
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
6
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Press
2
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
6
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
4-6 reps
8-10 reps
RPE 10
RPE 10
2
Deadlift (Barbell)
2
6-8 reps
RPE 10
3
Leg Press
2
10-15 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
6
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Pendlay Row
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Chin-Up (Weighted)
2
4-8 reps
RPE 10
5
Dip (Weighted)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Pendlay Row
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Chin-Up (Weighted)
2
4-8 reps
RPE 10
5
Dip (Weighted)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Pendlay Row
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Chin-Up (Weighted)
2
4-8 reps
RPE 10
5
Dip (Weighted)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Pendlay Row
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Chin-Up (Weighted)
2
4-8 reps
RPE 10
5
Dip (Weighted)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Pendlay Row
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Chin-Up (Weighted)
2
4-8 reps
RPE 10
5
Dip (Weighted)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Pendlay Row
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Chin-Up (Weighted)
2
4-8 reps
RPE 10
5
Dip (Weighted)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Pendlay Row
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Chin-Up (Weighted)
2
4-8 reps
RPE 10
5
Dip (Weighted)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Pendlay Row
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Chin-Up (Weighted)
2
4-8 reps
RPE 10
5
Dip (Weighted)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Pendlay Row
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Chin-Up (Weighted)
2
4-8 reps
RPE 10
5
Dip (Weighted)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Pendlay Row
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Chin-Up (Weighted)
2
4-8 reps
RPE 10
5
Dip (Weighted)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Pendlay Row
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Chin-Up (Weighted)
2
4-8 reps
RPE 10
5
Dip (Weighted)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Pendlay Row
2
4-8 reps
RPE 10
3
Overhead Press (Barbell)
2
4-8 reps
RPE 10
4
Chin-Up (Weighted)
2
4-8 reps
RPE 10
5
Dip (Weighted)
2
4-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
4-6 Reps
8-10 Reps
@10
@10
2
Pec Deck (Machine)
2 Sets
8-10 Reps
@10
3
Dip (Bodyweight)
2 Sets
AMRAP
@10
4
Pendlay Row
2 Sets
1 Set
4-6 Reps
8-10 Reps
@10
@10
5
Lat Pulldown
2 Sets
8-10 Reps
@10
6
Standing Pullover (Cable)
2 Sets
8-10 Reps
@10
Day 3
1
Hack Squat
2 Sets
1 Set
4-6 Reps
8-10 Reps
@10
@10
2
Deadlift (Barbell)
2 Sets
6-8 Reps
@10
3
Leg Press
2 Sets
10-15 Reps
@10
4
Hamstring Curl
2 Sets
10-15 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@10
6
Abs Crunch (Machine)
3 Sets
15-20 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
4-8 Reps
@10
2
Pendlay Row
2 Sets
4-8 Reps
@10
3
Overhead Press (Barbell)
2 Sets
4-8 Reps
@10
4
Chin-Up (Weighted)
2 Sets
4-8 Reps
@10
5
Dip (Weighted)
2 Sets
4-8 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
15-20 Reps
@10
Day 2
1
Overhead Press (Barbell)
2 Sets
1 Set
4-6 Reps
8-10 Reps
@10
@10
2
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@10
3
Rear Delt Fly (Machine)
2 Sets
15-20 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
5
Skull Crusher (Barbell)
3 Sets
8-10 Reps
@10