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Armageddonn

by Ryan J.

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

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 14, 2025 09:11
  • Last Edited
    Aug 15, 2025 10:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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 Pull
2 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 Curl
1 Set
1 Set
10-15 Reps
15-20 Reps
@9
@9
Day 2
1A
Belt Squat
1 Set
1 Set
10-12 Reps
12-15 Reps
@9
@9
1B
Seated Hamstring Curl
1 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 Extension
1 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 Raise
1 Set
1 Set
12-15 Reps
15-20 Reps
@9
@9
4A
Abs Crunch (Machine)
2 Sets
15-20 Reps
@9
4B
Hanging Leg Raise
1 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 Crossover
1 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