Program Description
The focus is arms and it is intended to be a 5 day split; Arms and shoulders Legs and ABs Off Chest and back Off Repeat The set and rep structure is to work to a top set and perform a back-off set. Perform tempo on the eccentric 3-0-1-0
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedAug 14, 2025 09:11
- Last EditedAug 19, 2025 05:58
Summary
Unleash your potential with Armageddonn, a comprehensive 12-week program designed to sculpt and strengthen your arms, legs, and abs. Committing just three days a week, you'll engage in targeted supersets that maximize intensity and efficiency, featuring exercises like the JM Press, Bulgarian Split Squat, and Inverted Face Pull. With a focus on progressive overload and muscle activation, this program is perfect for those looking to elevate their lifting game and achieve a powerful physique. Get ready to push your limits and redefine your strength!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Upper Back
10.9%
Chest
9.3%
Quadriceps
8.9%
Hamstrings
7.8%
Biceps
7.3%
Lats
7%
Front Delts
6.9%
Middle Delts
6.8%
Abs
6.7%
Glutes
5.6%
Rear Delts
3.4%
Calves
2.8%
Lower Back
2.2%
Forearms
1.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Inverted Face Pull
2
15-20 reps
RPE 10
1B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
2A
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2B
Preacher Curl (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
4B
Spider Ez Reverse Curl
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Inverted Face Pull
2
15-20 reps
RPE 10
1B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
2A
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2B
Preacher Curl (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
4B
Spider Ez Reverse Curl
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Inverted Face Pull
2
15-20 reps
RPE 10
1B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
2A
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2B
Preacher Curl (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
4B
Spider Ez Reverse Curl
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Inverted Face Pull
2
15-20 reps
RPE 10
1B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
2A
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2B
Preacher Curl (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
4B
Spider Ez Reverse Curl
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Inverted Face Pull
2
15-20 reps
RPE 10
1B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
2A
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2B
Preacher Curl (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
4B
Spider Ez Reverse Curl
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Inverted Face Pull
2
15-20 reps
RPE 10
1B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
2A
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2B
Preacher Curl (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
4B
Spider Ez Reverse Curl
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Inverted Face Pull
2
15-20 reps
RPE 10
1B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
2A
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2B
Preacher Curl (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
4B
Spider Ez Reverse Curl
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Inverted Face Pull
2
15-20 reps
RPE 10
1B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
2A
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2B
Preacher Curl (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
4B
Spider Ez Reverse Curl
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Inverted Face Pull
2
15-20 reps
RPE 10
1B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
2A
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2B
Preacher Curl (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
4B
Spider Ez Reverse Curl
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Inverted Face Pull
2
15-20 reps
RPE 10
1B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
2A
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2B
Preacher Curl (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
4B
Spider Ez Reverse Curl
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Inverted Face Pull
2
15-20 reps
RPE 10
1B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
2A
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2B
Preacher Curl (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
4B
Spider Ez Reverse Curl
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Inverted Face Pull
2
15-20 reps
RPE 10
1B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
2A
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2B
Preacher Curl (Dumbbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
3B
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
4A
Tricep Rope Push Down (Cable)
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
4B
Spider Ez Reverse Curl
1
1
10-15 reps
15-20 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
1B
Seated Hamstring Curl
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2B
Leg Extension
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3B
Standing Calf Raise
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Abs Crunch (Machine)
2
15-20 reps
RPE 9
4B
Hanging Leg Raise
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
1B
Seated Hamstring Curl
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2B
Leg Extension
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3B
Standing Calf Raise
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Abs Crunch (Machine)
2
15-20 reps
RPE 9
4B
Hanging Leg Raise
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
1B
Seated Hamstring Curl
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2B
Leg Extension
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3B
Standing Calf Raise
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Abs Crunch (Machine)
2
15-20 reps
RPE 9
4B
Hanging Leg Raise
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
1B
Seated Hamstring Curl
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2B
Leg Extension
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3B
Standing Calf Raise
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Abs Crunch (Machine)
2
15-20 reps
RPE 9
4B
Hanging Leg Raise
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
1B
Seated Hamstring Curl
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2B
Leg Extension
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3B
Standing Calf Raise
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Abs Crunch (Machine)
2
15-20 reps
RPE 9
4B
Hanging Leg Raise
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
1B
Seated Hamstring Curl
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2B
Leg Extension
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3B
Standing Calf Raise
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Abs Crunch (Machine)
2
15-20 reps
RPE 9
4B
Hanging Leg Raise
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
1B
Seated Hamstring Curl
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2B
Leg Extension
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3B
Standing Calf Raise
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Abs Crunch (Machine)
2
15-20 reps
RPE 9
4B
Hanging Leg Raise
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
1B
Seated Hamstring Curl
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2B
Leg Extension
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3B
Standing Calf Raise
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Abs Crunch (Machine)
2
15-20 reps
RPE 9
4B
Hanging Leg Raise
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
1B
Seated Hamstring Curl
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2B
Leg Extension
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3B
Standing Calf Raise
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Abs Crunch (Machine)
2
15-20 reps
RPE 9
4B
Hanging Leg Raise
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
1B
Seated Hamstring Curl
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2B
Leg Extension
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3B
Standing Calf Raise
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Abs Crunch (Machine)
2
15-20 reps
RPE 9
4B
Hanging Leg Raise
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
1B
Seated Hamstring Curl
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2B
Leg Extension
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3B
Standing Calf Raise
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Abs Crunch (Machine)
2
15-20 reps
RPE 9
4B
Hanging Leg Raise
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
1B
Seated Hamstring Curl
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
2A
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2B
Leg Extension
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3A
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
3B
Standing Calf Raise
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Abs Crunch (Machine)
2
15-20 reps
RPE 9
4B
Hanging Leg Raise
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2A
Seated Dip (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3A
Cable Crossover
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
3B
Standing Pullover (Cable)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2A
Seated Dip (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3A
Cable Crossover
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
3B
Standing Pullover (Cable)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2A
Seated Dip (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3A
Cable Crossover
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
3B
Standing Pullover (Cable)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2A
Seated Dip (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3A
Cable Crossover
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
3B
Standing Pullover (Cable)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown (Close Grip)
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2A
Seated Dip (Machine)
2
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2B
Chest Supported Row (Dumbbell)
2
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3A
Cable Crossover
2
1
12-15 reps
15-20 reps
RPE 9
RPE 9
3B
Standing Pullover (Cable)
2
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Lateral Raise (Dumbbell)
2
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2A
Seated Dip (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3A
Cable Crossover
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
3B
Standing Pullover (Cable)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2A
Seated Dip (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3A
Cable Crossover
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
3B
Standing Pullover (Cable)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2A
Seated Dip (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3A
Cable Crossover
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
3B
Standing Pullover (Cable)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2A
Seated Dip (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3A
Cable Crossover
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
3B
Standing Pullover (Cable)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2A
Seated Dip (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3A
Cable Crossover
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
3B
Standing Pullover (Cable)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2A
Seated Dip (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3A
Cable Crossover
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
3B
Standing Pullover (Cable)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown (Close Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2A
Seated Dip (Machine)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2B
Chest Supported Row (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3A
Cable Crossover
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
3B
Standing Pullover (Cable)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4A
Lateral Raise (Dumbbell)
1
1
12-15 reps
15-20 reps
RPE 9
RPE 9
4B
Shrug (Dumbbell)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Week 1
1 / 12 Weeks
Day 1
1A
Inverted Face Pull2 Sets
15-20 Reps
@10
1B
Lateral Raise (Dumbbell)2 Sets
12-15 Reps
@10
2A
JM Press (Smith Machine)1 Set
1 Set
6-8 Reps
8-12 Reps
@9
@9
2B
Preacher Curl (Dumbbell)1 Set
1 Set
6-8 Reps
8-12 Reps
@9
@9
3A
Overhead Tricep Extension (Dumbbell)1 Set
1 Set
8-10 Reps
10-15 Reps
@9
@9
3B
Incline Curl (Dumbbell)1 Set
1 Set
8-10 Reps
10-15 Reps
@9
@9
4A
Tricep Rope Push Down (Cable)1 Set
1 Set
10-15 Reps
15-20 Reps
@9
@9
4B
Spider Ez Reverse Curl1 Set
1 Set
10-15 Reps
15-20 Reps
@9
@9
Day 2
1A
Belt Squat1 Set
1 Set
10-12 Reps
12-15 Reps
@9
@9
1B
Seated Hamstring Curl1 Set
1 Set
10-12 Reps
12-15 Reps
@9
@9
2A
Romanian Deadlift (Barbell)1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
2B
Leg Extension1 Set
1 Set
10-12 Reps
12-15 Reps
@9
@9
3A
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
10-12 Reps
12-15 Reps
@9
@9
3B
Standing Calf Raise1 Set
1 Set
12-15 Reps
15-20 Reps
@9
@9
4A
Abs Crunch (Machine)2 Sets
15-20 Reps
@9
4B
Hanging Leg Raise1 Set
1 Set
10-12 Reps
12-15 Reps
@9
@9
Day 3
1A
Incline Bench Press (Smith Machine)1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
1B
Lat Pulldown (Close Grip)1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
2A
Seated Dip (Machine)1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
2B
Chest Supported Row (Dumbbell)1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
3A
Cable Crossover1 Set
1 Set
12-15 Reps
15-20 Reps
@9
@9
3B
Standing Pullover (Cable)1 Set
1 Set
12-15 Reps
15-20 Reps
@9
@9
4A
Lateral Raise (Dumbbell)1 Set
1 Set
12-15 Reps
15-20 Reps
@9
@9
4B
Shrug (Dumbbell)1 Set
1 Set
10-12 Reps
12-15 Reps
@9
@9