logo
BoostcampPNG

“ATTITUDE ERA" WWE PHYSIQUE

by Jon Bon Giorno, PhD

Program Description

You want a chest so thick it casts a shadow? WHAT? Arms like pythons hangin’ outta your sleeves? WHAT? Traps that scrape the damn ceiling? WHAT? Then stop playin’ patty-cake in the gym and start movin’ heavy iron, you son of a b***h! You hit the presses, the curls, the shrugs, the damn neck curls ‘til your spine salutes you! You train hard, eat like you give a damn, and leave the excuses at home. And while you’re at it, fix that stack of dimes you call a neck! AND THAT’S THE BOTTOM LINE, ‘CAUSE STONE COLD SAID SO! 🍻💥

Program Overview

  • Level
    Intermediate, Novice, Advanced, Beginner
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 12, 2025 07:27
  • Last Edited
    Jun 13, 2025 12:57
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
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
4A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
4B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
4A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
4B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
4A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
4B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
4A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
4B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
4A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
4B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
4A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
4B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
4A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
4B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
4A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
4B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
4A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
4B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
4A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
4B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
4A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
4B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
4A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
4B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 8
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-10 reps
RPE 9
1B
Calf Raise (Leg Press)
4
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
5B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-10 reps
RPE 9
1B
Calf Raise (Leg Press)
4
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
5B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-10 reps
RPE 9
1B
Calf Raise (Leg Press)
4
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
5B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-10 reps
RPE 9
1B
Calf Raise (Leg Press)
4
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
5B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-10 reps
RPE 9
1B
Calf Raise (Leg Press)
4
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
5B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-10 reps
RPE 9
1B
Calf Raise (Leg Press)
4
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
5B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-10 reps
RPE 9
1B
Calf Raise (Leg Press)
4
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
5B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-10 reps
RPE 9
1B
Calf Raise (Leg Press)
4
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
5B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-10 reps
RPE 9
1B
Calf Raise (Leg Press)
4
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
5B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-10 reps
RPE 9
1B
Calf Raise (Leg Press)
4
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
5B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-10 reps
RPE 9
1B
Calf Raise (Leg Press)
4
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
5B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
8-10 reps
RPE 9
1B
Calf Raise (Leg Press)
4
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
5B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
2
12-15 reps
RPE 8
5A
Cable Crunch
3
15-20 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5C
Upright Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
2
12-15 reps
RPE 8
5A
Cable Crunch
3
15-20 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5C
Upright Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
2
12-15 reps
RPE 8
5A
Cable Crunch
3
15-20 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5C
Upright Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
2
12-15 reps
RPE 8
5A
Cable Crunch
3
15-20 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5C
Upright Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
2
12-15 reps
RPE 8
5A
Cable Crunch
3
15-20 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5C
Upright Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
2
12-15 reps
RPE 8
5A
Cable Crunch
3
15-20 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5C
Upright Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
2
12-15 reps
RPE 8
5A
Cable Crunch
3
15-20 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5C
Upright Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
2
12-15 reps
RPE 8
5A
Cable Crunch
3
15-20 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5C
Upright Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
2
12-15 reps
RPE 8
5A
Cable Crunch
3
15-20 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5C
Upright Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
2
12-15 reps
RPE 8
5A
Cable Crunch
3
15-20 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5C
Upright Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
2
12-15 reps
RPE 8
5A
Cable Crunch
3
15-20 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5C
Upright Row (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Chest Fly (Cable)
2
12-15 reps
RPE 8
5A
Cable Crunch
3
15-20 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5C
Upright Row (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 8
2
Seated Row (Cable)
4
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
4A
Pinwheel Curl
4
10-12 reps
RPE 8
4B
Wrist Curls
4
15-20 reps
RPE 9
5A
Neck Curl
4
15-20 reps
RPE 9
5B
Neck Extension
4
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 8
2
Seated Row (Cable)
4
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
4A
Pinwheel Curl
4
10-12 reps
RPE 8
4B
Wrist Curls
4
15-20 reps
RPE 9
5A
Neck Curl
4
15-20 reps
RPE 9
5B
Neck Extension
4
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 8
2
Seated Row (Cable)
4
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
4A
Pinwheel Curl
4
10-12 reps
RPE 8
4B
Wrist Curls
4
15-20 reps
RPE 9
5A
Neck Curl
4
15-20 reps
RPE 9
5B
Neck Extension
4
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 8
2
Seated Row (Cable)
4
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
4A
Pinwheel Curl
4
10-12 reps
RPE 8
4B
Wrist Curls
4
15-20 reps
RPE 9
5A
Neck Curl
4
15-20 reps
RPE 9
5B
Neck Extension
4
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 8
2
Seated Row (Cable)
4
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
4A
Pinwheel Curl
4
10-12 reps
RPE 8
4B
Wrist Curls
4
15-20 reps
RPE 9
5A
Neck Curl
4
15-20 reps
RPE 9
5B
Neck Extension
4
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 8
2
Seated Row (Cable)
4
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
4A
Pinwheel Curl
4
10-12 reps
RPE 8
4B
Wrist Curls
4
15-20 reps
RPE 9
5A
Neck Curl
4
15-20 reps
RPE 9
5B
Neck Extension
4
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 8
2
Seated Row (Cable)
4
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
4A
Pinwheel Curl
4
10-12 reps
RPE 8
4B
Wrist Curls
4
15-20 reps
RPE 9
5A
Neck Curl
4
15-20 reps
RPE 9
5B
Neck Extension
4
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 8
2
Seated Row (Cable)
4
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
4A
Pinwheel Curl
4
10-12 reps
RPE 8
4B
Wrist Curls
4
15-20 reps
RPE 9
5A
Neck Curl
4
15-20 reps
RPE 9
5B
Neck Extension
4
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 8
2
Seated Row (Cable)
4
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
4A
Pinwheel Curl
4
10-12 reps
RPE 8
4B
Wrist Curls
4
15-20 reps
RPE 9
5A
Neck Curl
4
15-20 reps
RPE 9
5B
Neck Extension
4
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 8
2
Seated Row (Cable)
4
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
4A
Pinwheel Curl
4
10-12 reps
RPE 8
4B
Wrist Curls
4
15-20 reps
RPE 9
5A
Neck Curl
4
15-20 reps
RPE 9
5B
Neck Extension
4
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 8
2
Seated Row (Cable)
4
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
4A
Pinwheel Curl
4
10-12 reps
RPE 8
4B
Wrist Curls
4
15-20 reps
RPE 9
5A
Neck Curl
4
15-20 reps
RPE 9
5B
Neck Extension
4
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6-10 reps
RPE 8
2
Seated Row (Cable)
4
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
4A
Pinwheel Curl
4
10-12 reps
RPE 8
4B
Wrist Curls
4
15-20 reps
RPE 9
5A
Neck Curl
4
15-20 reps
RPE 9
5B
Neck Extension
4
15-20 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1A
Leg Press
4 Sets
8-10 Reps
@9
1B
Calf Raise (Leg Press)
4 Sets
15-20 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
3
Lat Pulldown
3 Sets
10-12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
5A
Shrug (Dumbbell)
3 Sets
12-15 Reps
@9
5B
Reverse Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@9
Day 3
1
Bench Press (Barbell)
4 Sets
4-6 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@8
5A
Cable Crunch
3 Sets
15-20 Reps
@9
5B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
5C
Upright Row (Cable)
3 Sets
10-12 Reps
@8
Day 4
1
Chin-Up (Weighted)
3 Sets
6-10 Reps
@8
2
Seated Row (Cable)
4 Sets
6-8 Reps
@9
3
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@9
4A
Pinwheel Curl
4 Sets
10-12 Reps
@8
4B
Wrist Curls
4 Sets
15-20 Reps
@9
5A
Neck Curl
4 Sets
15-20 Reps
@9
5B
Neck Extension
4 Sets
15-20 Reps
@9
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@8
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
6-8 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9
4A
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Overhead Extension (Dumbbell)
3 Sets
10-12 Reps
@8
5
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8
6
Cable Crunch
3 Sets
15-20 Reps
@9