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BoostcampPNG

DadBod Destroyer

by Josh Green
1 athletes joined

Program Description

More discipline, more muscle, more lean. This is the most complete workout plan you can squeeze into a 4x/week, 60 min workout routine that focuses on the biggest impact movements and cuts out wasteful time at the gym. Progressive overload, supersets, dropsets and maximum calorie burn means each workout will take more out of you than ever before - but you want results and that will require more action, effort, and consistency on your part than ever before.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 10, 2025 10:38
  • Last Edited
    Mar 11, 2025 04:28
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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
Bench Press (Barbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
3
1
20 reps
20 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
4
Chest Fly (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Fly (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
3
1
20 reps
20 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
4
Chest Fly (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Fly (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
3
1
20 reps
20 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
4
Chest Fly (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Fly (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
3
1
20 reps
20 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
4
Chest Fly (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Chest Fly (Cable)
3
1
8 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Dumbbell Row
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Bent Over Row (Barbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
1
20 reps
20 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
10 reps
10 reps
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Dumbbell Row
3
1
10 reps
10 reps
RPE 8
RPE 10
4
Bent Over Row (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Dumbbell Row
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Dumbbell Row
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Bent Over Row (Barbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
1
20 reps
20 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
10 reps
10 reps
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Dumbbell Row
3
1
10 reps
10 reps
RPE 8
RPE 10
4
Bent Over Row (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Dumbbell Row
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Dumbbell Row
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Bent Over Row (Barbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
1
20 reps
20 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
10 reps
10 reps
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Dumbbell Row
3
1
10 reps
10 reps
RPE 8
RPE 10
4
Bent Over Row (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Dumbbell Row
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
12 reps
12 reps
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
3
1
12 reps
12 reps
RPE 8
RPE 10
3
Dumbbell Row
3
1
12 reps
12 reps
RPE 8
RPE 10
4
Bent Over Row (Barbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
1
20 reps
20 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
10 reps
10 reps
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Dumbbell Row
3
1
10 reps
10 reps
RPE 8
RPE 10
4
Bent Over Row (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Dumbbell Row
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Clean Deadlift
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
30 reps
RPE 7.5
4
Standing Calf Raise
4
25 reps
RPE 7.5
5
Shrug (Dumbbell)
4
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Clean Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
30 reps
RPE 7.5
4
Standing Calf Raise
4
25 reps
RPE 7.5
5
Shrug (Dumbbell)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Clean Deadlift
4
8 reps
RPE 8
3
Lunge (Dumbbell)
4
30 reps
RPE 7.5
4
Standing Calf Raise
4
25 reps
RPE 7.5
5
Shrug (Dumbbell)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Clean Deadlift
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
30 reps
RPE 7.5
4
Standing Calf Raise
4
25 reps
RPE 7.5
5
Shrug (Dumbbell)
4
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Clean Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
30 reps
RPE 7.5
4
Standing Calf Raise
4
25 reps
RPE 7.5
5
Shrug (Dumbbell)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Clean Deadlift
4
8 reps
RPE 8
3
Lunge (Dumbbell)
4
30 reps
RPE 7.5
4
Standing Calf Raise
4
25 reps
RPE 7.5
5
Shrug (Dumbbell)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Clean Deadlift
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
30 reps
RPE 7.5
4
Standing Calf Raise
4
25 reps
RPE 7.5
5
Shrug (Dumbbell)
4
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Clean Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
30 reps
RPE 7.5
4
Standing Calf Raise
4
25 reps
RPE 7.5
5
Shrug (Dumbbell)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Clean Deadlift
4
8 reps
RPE 8
3
Lunge (Dumbbell)
4
30 reps
RPE 7.5
4
Standing Calf Raise
4
25 reps
RPE 7.5
5
Shrug (Dumbbell)
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Clean Deadlift
4
12 reps
RPE 8
3
Lunge (Dumbbell)
4
30 reps
RPE 7.5
4
Standing Calf Raise
4
25 reps
RPE 7.5
5
Shrug (Dumbbell)
4
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Clean Deadlift
4
10 reps
RPE 8
3
Lunge (Dumbbell)
4
30 reps
RPE 7.5
4
Standing Calf Raise
4
25 reps
RPE 7.5
5
Shrug (Dumbbell)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Clean Deadlift
4
8 reps
RPE 8
3
Lunge (Dumbbell)
4
30 reps
RPE 7.5
4
Standing Calf Raise
4
25 reps
RPE 7.5
5
Shrug (Dumbbell)
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
2
Dip (Weighted)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
4
Rear Delt Fly (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
5
Clean and Press
4
12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
4
12 reps
RPE 7.5
7
Skull Crusher (Dumbbell)
4
12 reps
RPE 8
8
Incline Curl (Dumbbell)
4
12 reps
RPE 8
9
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
10
Tricep Pushdown (Cable)
3
12 reps
RPE 8
11
Hammer Curl
3
12 reps
RPE 8
12
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
2
Dip (Weighted)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
3
Lateral Raise (Dumbbell)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
4
Rear Delt Fly (Dumbbell)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
5
Clean and Press
4
10 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 7.5
7
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
8
Incline Curl (Dumbbell)
4
10 reps
RPE 8
9
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
10
Tricep Pushdown (Cable)
3
10 reps
RPE 8
11
Hammer Curl
3
10 reps
RPE 8
12
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
1
10 reps
10 reps
RPE 7.5
RPE 10
2
Dip (Weighted)
3
1
10 reps
10 reps
RPE 7.5
RPE 10
3
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 7.5
RPE 10
4
Rear Delt Fly (Dumbbell)
3
1
10 reps
10 reps
RPE 7.5
RPE 10
5
Clean and Press
4
8 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 7.5
7
Skull Crusher (Dumbbell)
4
8 reps
RPE 8
8
Incline Curl (Dumbbell)
4
8 reps
RPE 8
9
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
10
Tricep Pushdown (Cable)
3
8 reps
RPE 8
11
Hammer Curl
3
8 reps
RPE 8
12
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
2
Dip (Weighted)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
4
Rear Delt Fly (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
5
Clean and Press
4
12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
4
12 reps
RPE 7.5
7
Skull Crusher (Dumbbell)
4
12 reps
RPE 8
8
Incline Curl (Dumbbell)
4
12 reps
RPE 8
9
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
10
Tricep Pushdown (Cable)
3
12 reps
RPE 8
11
Hammer Curl
3
12 reps
RPE 8
12
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
2
Dip (Weighted)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
3
Lateral Raise (Dumbbell)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
4
Rear Delt Fly (Dumbbell)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
5
Clean and Press
4
10 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 7.5
7
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
8
Incline Curl (Dumbbell)
4
10 reps
RPE 8
9
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
10
Tricep Pushdown (Cable)
3
10 reps
RPE 8
11
Hammer Curl
3
10 reps
RPE 8
12
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
1
10 reps
10 reps
RPE 7.5
RPE 10
2
Dip (Weighted)
3
1
10 reps
10 reps
RPE 7.5
RPE 10
3
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 7.5
RPE 10
4
Rear Delt Fly (Dumbbell)
3
1
10 reps
10 reps
RPE 7.5
RPE 10
5
Clean and Press
4
8 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 7.5
7
Skull Crusher (Dumbbell)
4
8 reps
RPE 8
8
Incline Curl (Dumbbell)
4
8 reps
RPE 8
9
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
10
Tricep Pushdown (Cable)
3
8 reps
RPE 8
11
Hammer Curl
3
8 reps
RPE 8
12
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
2
Dip (Weighted)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
4
Rear Delt Fly (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
5
Clean and Press
4
12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
4
12 reps
RPE 7.5
7
Skull Crusher (Dumbbell)
4
12 reps
RPE 8
8
Incline Curl (Dumbbell)
4
12 reps
RPE 8
9
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
10
Tricep Pushdown (Cable)
3
12 reps
RPE 8
11
Hammer Curl
3
12 reps
RPE 8
12
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
2
Dip (Weighted)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
3
Lateral Raise (Dumbbell)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
4
Rear Delt Fly (Dumbbell)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
5
Clean and Press
4
10 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 7.5
7
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
8
Incline Curl (Dumbbell)
4
10 reps
RPE 8
9
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
10
Tricep Pushdown (Cable)
3
10 reps
RPE 8
11
Hammer Curl
3
10 reps
RPE 8
12
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
1
10 reps
10 reps
RPE 7.5
RPE 10
2
Dip (Weighted)
3
1
10 reps
10 reps
RPE 7.5
RPE 10
3
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 7.5
RPE 10
4
Rear Delt Fly (Dumbbell)
3
1
10 reps
10 reps
RPE 7.5
RPE 10
5
Clean and Press
4
8 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 7.5
7
Skull Crusher (Dumbbell)
4
8 reps
RPE 8
8
Incline Curl (Dumbbell)
4
8 reps
RPE 8
9
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
10
Tricep Pushdown (Cable)
3
8 reps
RPE 8
11
Hammer Curl
3
8 reps
RPE 8
12
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
2
Dip (Weighted)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
3
Lateral Raise (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
4
Rear Delt Fly (Dumbbell)
3
1
15 reps
15 reps
RPE 7.5
RPE 10
5
Clean and Press
4
12 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
4
12 reps
RPE 7.5
7
Skull Crusher (Dumbbell)
4
12 reps
RPE 8
8
Incline Curl (Dumbbell)
4
12 reps
RPE 8
9
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
10
Tricep Pushdown (Cable)
3
12 reps
RPE 8
11
Hammer Curl
3
12 reps
RPE 8
12
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
2
Dip (Weighted)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
3
Lateral Raise (Dumbbell)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
4
Rear Delt Fly (Dumbbell)
3
1
12 reps
12 reps
RPE 7.5
RPE 10
5
Clean and Press
4
10 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
4
10 reps
RPE 7.5
7
Skull Crusher (Dumbbell)
4
10 reps
RPE 8
8
Incline Curl (Dumbbell)
4
10 reps
RPE 8
9
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
10
Tricep Pushdown (Cable)
3
10 reps
RPE 8
11
Hammer Curl
3
10 reps
RPE 8
12
Preacher Curl (EZ Bar)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
1
10 reps
10 reps
RPE 7.5
RPE 10
2
Dip (Weighted)
3
1
10 reps
10 reps
RPE 7.5
RPE 10
3
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 7.5
RPE 10
4
Rear Delt Fly (Dumbbell)
3
1
10 reps
10 reps
RPE 7.5
RPE 10
5
Clean and Press
4
8 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 7.5
7
Skull Crusher (Dumbbell)
4
8 reps
RPE 8
8
Incline Curl (Dumbbell)
4
8 reps
RPE 8
9
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
10
Tricep Pushdown (Cable)
3
8 reps
RPE 8
11
Hammer Curl
3
8 reps
RPE 8
12
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Wide Grip Lat Pulldown
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
2
Lat Pulldown (Close Grip)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Dumbbell Row
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Bent Over Row (Barbell)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Rear Delt Fly (Cable)
3 Sets
1 Set
20 Reps
20 Reps
@7.5
@10
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Overhead Press (Barbell)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Chest Fly (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lateral Raise (Dumbbell)
3 Sets
1 Set
20 Reps
20 Reps
@7.5
@10
Day 3
1
Squat (Barbell)
4 Sets
12 Reps
@8
2
Clean Deadlift
4 Sets
12 Reps
@8
3
Lunge (Dumbbell)
4 Sets
30 Reps
@7.5
4
Standing Calf Raise
4 Sets
25 Reps
@7.5
5
Shrug (Dumbbell)
4 Sets
15 Reps
@7.5
Day 4
1
Standing Shoulder Press (Dumbbell)
3 Sets
1 Set
15 Reps
15 Reps
@7.5
@10
2
Dip (Weighted)
3 Sets
1 Set
15 Reps
15 Reps
@7.5
@10
3
Lateral Raise (Dumbbell)
3 Sets
1 Set
15 Reps
15 Reps
@7.5
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
1 Set
15 Reps
15 Reps
@7.5
@10
5
Clean and Press
4 Sets
12 Reps
@8
6
Overhead Tricep Extension (Dumbbell)
4 Sets
12 Reps
@7.5
7
Skull Crusher (Dumbbell)
4 Sets
12 Reps
@8
8
Incline Curl (Dumbbell)
4 Sets
12 Reps
@8
9
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
10
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
11
Hammer Curl
3 Sets
12 Reps
@8
12
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@8