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Charlie’s Essentials Program V1.0

by CharlesG_aining
3 athletes joined

Program Description

This program is for any skill level. The focus is on short and intense workouts around 50 minutes in duration.

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 29, 2024 04:19
  • Last Edited
    Jun 18, 2025 11:20

Summary

Unlock your strength with Charlie's Essentials Program V1.0, a comprehensive 12-week training plan designed for dedicated lifters. With five workout days each week, you'll focus on upper body strength through a variety of machine and free weight exercises, including shoulder presses, lat pulldowns, and tricep pushdowns. Each session is structured to challenge you with progressive intensity, ensuring continuous improvement and muscle growth. Get ready to elevate your fitness game and achieve your goals with this expertly crafted program!
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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 (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
4-6 Reps
4-6 Reps
8-10 Reps
8-10 Reps
@6
@7
@9
@9.5
@10
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-12 Reps
@6
@9.5
@10
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9.5
@10
4
Push Up
1 Set
AMRAP
@10
5
Lateral Raise (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9.5
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
4-6 Reps
8-10 Reps
@6
@9.5
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-12 Reps
@6
@9.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Seated Row (Cable)
1 Set
8-10 Reps
@10
5
Overhead Extension (EZ Bar)
1 Set
2 Sets
12-15 Reps
2-5 Reps
@9.5
@10
6
21s (EZ Bar)
1 Set
21+ Reps
@10
Day 4
1
Lat Pulldown (Single Arm)
1 Set
10-12 Reps
@10
2
Wide Grip Pull-Up
2 Sets
AMRAP
@10
3
Pendlay Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@9.5
@10
4
Bayesian Curl
1 Set
12-15 Reps
@10
5
Face Pull
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
6
Hammer Curl
2 Sets
12 Reps
@10
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
10-12 Reps
@6
@7
@9
@9.5
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-12 Reps
@6
@9
@9.5
3
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
4
Seated Calf Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@9.5
@10
5
Cable Crunch
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
2-4 Reps
@9
@9.5
@10
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
4-6 Reps
8-10 Reps
@6
@9
@9.5
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
4-6 Reps
4-6 Reps
8-10 Reps
@6
@7
@9.5
@9.5
3
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
4
Single-Leg Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
5
Leg Raise (Captain's Chair)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
2-4 Reps
@9
@9.5
@10