logo
BoostcampPNG

2026 hypertrophy

by Dan W.

Program Description

This session emphasizes arm and leg growth.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 08, 2026 10:00
  • Last Edited
    Jan 09, 2026 04:15
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Front Delts
11%
Biceps
10.5%
Upper Back
10%
Chest
8.9%
Hamstrings
8.3%
Quadriceps
7.8%
Glutes
7.2%
Lats
7%
Middle Delts
4%
Rear Delts
3.9%
Lower Back
2.7%
Forearms
2.5%
Calves
2%
Abs
0.8%
Abductors
0.6%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
1B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
4
15-20 reps
RPE 8
2B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5A
Dip (Bodyweight)
4
-
RPE 9
5B
Alternating Dumbbell Curl
4
10-15 reps
RPE 8
6
Seated Calf Raise
5
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
1B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
4
15-20 reps
RPE 8
2B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5A
Dip (Bodyweight)
4
-
RPE 9
5B
Alternating Dumbbell Curl
4
10-15 reps
RPE 8
6
Seated Calf Raise
5
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
1B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
4
15-20 reps
RPE 8
2B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5A
Dip (Bodyweight)
4
-
RPE 9
5B
Alternating Dumbbell Curl
4
10-15 reps
RPE 8
6
Seated Calf Raise
5
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
12-15 reps
RPE 10
1B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
4
15-20 reps
RPE 8
2B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5A
Dip (Bodyweight)
4
-
RPE 9
5B
Alternating Dumbbell Curl
4
10-15 reps
RPE 9
6
Seated Calf Raise
5
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
1B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
4
15-20 reps
RPE 8
2B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5A
Dip (Bodyweight)
4
-
RPE 9
5B
Alternating Dumbbell Curl
4
10-15 reps
RPE 9
6
Seated Calf Raise
5
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
3
15-20 reps
RPE 8
1B
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
2
Lateral Raise (Cable)
4
12-15 reps
RPE 7
3A
Dip (Bodyweight)
2
-
RPE 8
3B
Alternating Dumbbell Curl
2
10-15 reps
RPE 8
4
Seated Calf Raise
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
12-15 reps
RPE 7
1B
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
2A
Bicep Curl (Cable)
4
15-20 reps
RPE 7
2B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 7
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5A
Dip (Bodyweight)
4
-
RPE 8
5B
Alternating Dumbbell Curl
4
10-15 reps
RPE 8
6
Seated Calf Raise
5
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
1B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
4
15-20 reps
RPE 8
2B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5A
Dip (Bodyweight)
4
-
RPE 8
5B
Alternating Dumbbell Curl
4
10-15 reps
RPE 8
6
Seated Calf Raise
5
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
1B
Skull Crusher (Barbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
4
15-20 reps
RPE 9
2B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 9
3
Lateral Raise (Cable)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5A
Dip (Bodyweight)
4
-
RPE 9
5B
Alternating Dumbbell Curl
4
10-15 reps
RPE 9
6
Seated Calf Raise
5
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
12-15 reps
RPE 9
1B
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
2A
Bicep Curl (Cable)
4
15-20 reps
RPE 9
2B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 9
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5A
Dip (Bodyweight)
4
-
RPE 9
5B
Alternating Dumbbell Curl
4
10-15 reps
RPE 9
6
Seated Calf Raise
5
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Barbell)
3
12-15 reps
RPE 9
1B
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
2A
Bicep Curl (Cable)
4
15-20 reps
RPE 9
2B
V-Handle Tricep Pushdown (Cable)
4
15-20 reps
RPE 9
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5A
Dip (Bodyweight)
4
-
RPE 10
5B
Alternating Dumbbell Curl
4
10-15 reps
RPE 10
6
Seated Calf Raise
5
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Bench Press (Wide Grip)
4
12 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
5
Leg Press
2
1
15 reps
8 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Bench Press (Wide Grip)
4
12 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
5
Leg Press
2
1
15 reps
8 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
3
Bench Press (Wide Grip)
4
12 reps
RPE 8.5
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
5
Leg Press
2
1
15 reps
8 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
3
Bench Press (Wide Grip)
4
12 reps
RPE 8.5
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
5
Leg Press
2
1
15 reps
8 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
3
Bench Press (Wide Grip)
4
12 reps
RPE 8.5
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
5
Leg Press
2
1
15 reps
8 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Bench Press (Wide Grip)
4
12 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
3
Bench Press (Wide Grip)
4
12 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
5
Leg Press
2
1
15 reps
8 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
3
Bench Press (Wide Grip)
4
12 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
6 reps
RPE 7
5
Leg Press
2
1
15 reps
8 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
3
Bench Press (Wide Grip)
4
12 reps
RPE 8.5
4
Bulgarian Split Squat (Barbell)
3
6 reps
RPE 8
5
Leg Press
2
1
15 reps
8 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
6 reps
8 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 9
3
Bench Press (Wide Grip)
4
12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
6 reps
RPE 8
5
Leg Press
2
1
15 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
6 reps
8 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 9
3
Bench Press (Wide Grip)
4
12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
6 reps
RPE 8
5
Leg Press
2
1
15 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
12 reps
8 reps
RPE 8
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 8
3
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
4
Rear Delt Fly (Machine)
4
12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
2
2
12 reps
8 reps
RPE 7
RPE 7
6
Y Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
12 reps
8 reps
RPE 8
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 8
3
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
4
Rear Delt Fly (Machine)
4
12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
2
2
12 reps
8 reps
RPE 7
RPE 7
6
Y Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
12 reps
8 reps
RPE 8
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 8
3
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
4
Rear Delt Fly (Machine)
4
12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
2
2
12 reps
8 reps
RPE 8
RPE 8
6
Y Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
12 reps
8 reps
RPE 8
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 9
3
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
4
Rear Delt Fly (Machine)
4
12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
2
2
12 reps
8 reps
RPE 8
RPE 8
6
Y Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
12 reps
8 reps
RPE 8
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 9
3
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
4
Rear Delt Fly (Machine)
4
12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
2
2
12 reps
8 reps
RPE 8
RPE 8
6
Y Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
12 reps
8 reps
RPE 7
RPE 7
2
Pull-Up (Bodyweight)
2
RPE 7
3
Standing Behind Neck Shoulder Press (Barbell)
2
2
12 reps
8 reps
RPE 7
RPE 7
4
Y Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
12 reps
8 reps
RPE 8
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 8
3
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
4
Rear Delt Fly (Machine)
4
12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
2
2
12 reps
8 reps
RPE 7
RPE 7
6
Y Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 8
3
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
4
Rear Delt Fly (Machine)
4
12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
2
2
12 reps
8 reps
RPE 8
RPE 8
6
Y Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
12 reps
8 reps
RPE 8
RPE 8
2
Pull-Up (Bodyweight)
3
RPE 9
3
Lat Pulldown (Single Arm)
4
10 reps
RPE 8
4
Rear Delt Fly (Machine)
4
12 reps
RPE 8
5
Standing Behind Neck Shoulder Press (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8
6
Y Raise
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
12 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
RPE 9
3
Lat Pulldown (Single Arm)
4
10 reps
RPE 10
4
Rear Delt Fly (Machine)
4
12 reps
RPE 9
5
Standing Behind Neck Shoulder Press (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
6
Y Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
12 reps
8 reps
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
RPE 9
3
Lat Pulldown (Single Arm)
4
10 reps
RPE 10
4
Rear Delt Fly (Machine)
4
12 reps
RPE 9
5
Standing Behind Neck Shoulder Press (Barbell)
2
2
12 reps
8 reps
RPE 8
RPE 8
6
Y Raise
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
2
2
12 reps
6 reps
RPE 8
RPE 8
3
Chest Fly (Cable)
4
15 reps
RPE 8
4
Dip (Bodyweight)
3
RPE 8
5
Concentration Curl
4
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
2
2
12 reps
6 reps
RPE 8
RPE 8
3
Chest Fly (Cable)
4
15 reps
RPE 8
4
Dip (Bodyweight)
3
RPE 8
5
Concentration Curl
4
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
2
2
12 reps
6 reps
RPE 8
RPE 8
3
Chest Fly (Cable)
4
15 reps
RPE 8
4
Dip (Bodyweight)
3
RPE 8
5
Concentration Curl
4
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
2
2
12 reps
6 reps
RPE 8
RPE 8
3
Chest Fly (Cable)
4
15 reps
RPE 8
4
Dip (Bodyweight)
3
RPE 8
5
Concentration Curl
4
12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 9
2
Bench Press (Dumbbell)
2
2
12 reps
6 reps
RPE 8
RPE 8
3
Chest Fly (Cable)
4
15 reps
RPE 8
4
Dip (Bodyweight)
3
RPE 8
5
Concentration Curl
4
12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 7
RPE 7
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Barbell)
2
2
12 reps
6 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
2
2
12 reps
10 reps
RPE 7
RPE 7
4
Seated Dip (Machine)
3
12 reps
RPE 8
5
Concentration Curl
4
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Barbell)
2
2
12 reps
6 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4
Seated Dip (Machine)
3
15 reps
RPE 8
5
Concentration Curl
4
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Barbell)
2
2
10 reps
6 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4
Seated Dip (Machine)
3
15 reps
RPE 9
5
Concentration Curl
4
12 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 9
RPE 8
3
Incline Bench Press (Dumbbell)
2
2
12 reps
15 reps
RPE 8
RPE 8
4
Seated Dip (Machine)
3
15 reps
RPE 9
5
Concentration Curl
4
12 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 9
RPE 8
3
Incline Bench Press (Dumbbell)
2
2
12 reps
15 reps
RPE 8
RPE 8
4
Seated Dip (Machine)
3
15 reps
RPE 10
5
Concentration Curl
4
12 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3A
Single Leg Press
2
1
12 reps
8 reps
RPE 8
RPE 8
3B
Single Leg Dumbbell RDL Snatch
3
6 reps
RPE 7
4
Good Morning
2
1
12 reps
8 reps
RPE 8
RPE 8
5
Bent Over Row (Barbell)
4
8 reps
RPE 8
6
Lat Pulldown
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3A
Single Leg Press
2
1
12 reps
8 reps
RPE 8
RPE 8
3B
Single Leg Dumbbell RDL Snatch
3
6 reps
RPE 7
4
Good Morning
2
1
12 reps
8 reps
RPE 8
RPE 8
5
Bent Over Row (Barbell)
4
8 reps
RPE 8
6
Lat Pulldown
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8
2
Leg Extension
3
15 reps
RPE 8
3A
Single Leg Press
2
1
12 reps
8 reps
RPE 8
RPE 8
3B
Single Leg Dumbbell RDL Snatch
3
6 reps
RPE 8
4
Good Morning
2
1
12 reps
8 reps
RPE 8
RPE 8
5
Bent Over Row (Barbell)
4
8 reps
RPE 8
6
Lat Pulldown
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3A
Single Leg Press
2
1
12 reps
8 reps
RPE 8
RPE 8
3B
Single Leg Dumbbell RDL Snatch
3
6 reps
RPE 8
4
Good Morning
2
1
12 reps
8 reps
RPE 8
RPE 8
5
Bent Over Row (Barbell)
4
8 reps
RPE 8
6
Lat Pulldown
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3A
Single Leg Press
2
1
12 reps
8 reps
RPE 8
RPE 8
3B
Single Leg Dumbbell RDL Snatch
3
6 reps
RPE 8
4
Good Morning
2
1
12 reps
8 reps
RPE 8
RPE 8
5
Bent Over Row (Barbell)
4
8 reps
RPE 8
6
Lat Pulldown
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
15 reps
RPE 8
2
Leg Extension
2
15 reps
RPE 8
3A
Single Leg Press
2
12 reps
RPE 8
3B
Single Leg Dumbbell RDL Snatch
2
6 reps
RPE 8
4
Lat Pulldown
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 7
2
Leg Extension
3
15 reps
RPE 7
3A
Single Leg Press
2
1
12 reps
8 reps
RPE 8
RPE 8
3B
Single Leg Dumbbell RDL Snatch
3
6 reps
RPE 8
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Good Morning
2
1
12 reps
8 reps
RPE 7
RPE 7
6
Lat Pulldown
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 7
2
Leg Extension
3
15 reps
RPE 7
3A
Single Leg Press
2
1
12 reps
8 reps
RPE 8
RPE 8
3B
Single Leg Dumbbell RDL Snatch
3
6 reps
RPE 8
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Good Morning
2
1
12 reps
8 reps
RPE 8
RPE 8
6
Lat Pulldown
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8.5
2
Leg Extension
3
15 reps
RPE 8.5
3A
Single Leg Press
2
1
10 reps
8 reps
RPE 8
RPE 8
3B
Single Leg Dumbbell RDL Snatch
3
6 reps
RPE 8
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Good Morning
2
1
12 reps
8 reps
RPE 8
RPE 8
6
Lat Pulldown
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3A
Single Leg Press
2
1
12 reps
8 reps
RPE 8
RPE 9
3B
Single Leg Dumbbell RDL Snatch
3
5 reps
RPE 9
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Good Morning
2
1
12 reps
8 reps
RPE 8
RPE 8.5
6
Lat Pulldown
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3A
Single Leg Press
2
1
12 reps
8 reps
RPE 8
RPE 9
3B
Single Leg Dumbbell RDL Snatch
3
5 reps
RPE 9
4
Bent Over Row (Barbell)
4
8 reps
RPE 9
5
Good Morning
2
1
12 reps
8 reps
RPE 8.5
RPE 8.5
6
Lat Pulldown
3
12-15 reps
RPE 10
Week 1
1 / 11 Weeks
Day 1
1A
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
1B
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
2A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
@8
2B
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
@8
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
5A
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
-
-
-
-
@9
@9
@9
@9
5B
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
@9
@9
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
@7
@7
@7
@7
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
6 Reps
@7
@7
@7
@7
3
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@7
@7
@7
4
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
5
Leg Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
8 Reps
@8
@8
@8
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
12 Reps
@8
@8
@8
@8
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
@8
@8
@8
3
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
5
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
8 Reps
@7
@7
@7
@7
6
Y Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
@8
@8
@8
@8
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
6 Reps
6 Reps
@8
@8
@8
@8
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
@8
@8
@8
5
Concentration Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
Day 5
1
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
2
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
3A
Single Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
@8
@8
@8
3B
Single Leg Dumbbell RDL Snatch
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7
@7
4
Good Morning
1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
@8
@8
@8
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
6
Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8