5.0
(1 rating)
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! 🍻💥 Run this on M/W/F/Sa with a double progression. And watch what happens.
Program Overview
- LevelIntermediate, Novice, Advanced, Beginner
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedJun 12, 2025 07:27
- Last EditedJul 28, 2025 05:44
Summary
Step into the ring with the "ATTITUDE ERA" WWE PHYSIQUE program, a dynamic 12-week journey designed for those ready to sculpt a powerful physique. Committing just 4 days a week, you'll engage in a blend of heavy lifts and targeted supersets, focusing on building strength and definition in your chest, arms, and shoulders. With a variety of exercises including bench presses, curls, and overhead extensions, this program will push your limits and ignite your passion for fitness. Get ready to unleash your inner champion and transform your body!
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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
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6-8 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
6A
Cable Crunch
3
15-20 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6-8 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
6A
Cable Crunch
3
15-20 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6-8 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
6A
Cable Crunch
3
15-20 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6-8 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
6A
Cable Crunch
3
15-20 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6-8 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
6A
Cable Crunch
3
15-20 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6-8 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
6A
Cable Crunch
3
15-20 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6-8 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
6A
Cable Crunch
3
15-20 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6-8 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
6A
Cable Crunch
3
15-20 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6-8 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
6A
Cable Crunch
3
15-20 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6-8 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
6A
Cable Crunch
3
15-20 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6-8 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
6A
Cable Crunch
3
15-20 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
4
6-8 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
6A
Cable Crunch
3
15-20 reps
RPE 9
6B
Tricep Pushdown (Cable)
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
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6B
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
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6B
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
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6B
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
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6B
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
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6B
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
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6B
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
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6B
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
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6B
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
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6B
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
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6B
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
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6B
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
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6A
Shrug (Dumbbell)
3
12-15 reps
RPE 9
6B
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Pec Deck (Machine)
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
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Pec Deck (Machine)
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
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Pec Deck (Machine)
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
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Pec Deck (Machine)
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
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Pec Deck (Machine)
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
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Pec Deck (Machine)
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
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Pec Deck (Machine)
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
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Pec Deck (Machine)
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
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Pec Deck (Machine)
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
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Pec Deck (Machine)
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
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Pec Deck (Machine)
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
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Pec Deck (Machine)
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 1
1
Bench Press (Barbell)3 Sets
4-6 Reps
@9
2
Incline Bench Press (Smith Machine)4 Sets
6-8 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
6A
Cable Crunch3 Sets
15-20 Reps
@9
6B
Tricep Pushdown (Cable)3 Sets
10-12 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
6-8 Reps
@9
2
Bench Press (Dumbbell)3 Sets
8-10 Reps
@8
3
Overhead Press (Barbell)3 Sets
6-10 Reps
@8
4
Pec Deck (Machine)2 Sets
12-15 Reps
@8
5A
Cable Crunch3 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 Curl4 Sets
10-12 Reps
@8
4B
Wrist Curls4 Sets
15-20 Reps
@9
5A
Neck Curl4 Sets
15-20 Reps
@9
5B
Neck Extension4 Sets
15-20 Reps
@9
6
Rear Delt Fly (Cable)3 Sets
12-15 Reps
@8
Day 2
1A
Leg Press4 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
Bicep Curl (Dumbbell)3 Sets
6-10 Reps
@9
4
Lat Pulldown3 Sets
10-12 Reps
@9
5
Lateral Raise (Cable)3 Sets
12-15 Reps
@8
6A
Shrug (Dumbbell)3 Sets
12-15 Reps
@9
6B
Reverse Bicep Curl (Dumbbell)3 Sets
10-12 Reps
@9