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BoostcampPNG

Winter Arc

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Program Description

-Inspired by Upper Lower -4x times a week;

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 21, 2024 12:20
  • Last Edited
    Oct 07, 2024 07:57

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Hack Squat
3
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
4
Lat Pulldown
3
6-12 reps
RPE 8
5
Preacher Curl (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 8
1B
Neck Curl
4
12-15 reps
RPE 7
2
Pec Deck (Machine)
4
10-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 7
4A
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
4B
Side Crunch (Cable)
4
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 8
1B
Neck Curl
4
12-15 reps
RPE 7
2
Pec Deck (Machine)
4
10-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 7
4A
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
4B
Side Crunch (Cable)
4
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 8
1B
Neck Curl
4
12-15 reps
RPE 7
2
Pec Deck (Machine)
4
10-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 7
4A
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
4B
Side Crunch (Cable)
4
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 8
1B
Neck Curl
4
12-15 reps
RPE 7
2
Pec Deck (Machine)
4
10-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 7
4A
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
4B
Side Crunch (Cable)
4
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 8
1B
Neck Curl
4
12-15 reps
RPE 7
2
Pec Deck (Machine)
4
10-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 7
4A
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
4B
Side Crunch (Cable)
4
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 8
1B
Neck Curl
4
12-15 reps
RPE 7
2
Pec Deck (Machine)
4
10-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 7
4A
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
4B
Side Crunch (Cable)
4
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 8
1B
Neck Curl
4
12-15 reps
RPE 7
2
Pec Deck (Machine)
4
10-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 7
4A
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
4B
Side Crunch (Cable)
4
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 8
1B
Neck Curl
4
12-15 reps
RPE 7
2
Pec Deck (Machine)
4
10-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 7
4A
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
4B
Side Crunch (Cable)
4
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 8
1B
Neck Curl
4
12-15 reps
RPE 7
2
Pec Deck (Machine)
4
10-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 7
4A
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
4B
Side Crunch (Cable)
4
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 8
1B
Neck Curl
4
12-15 reps
RPE 7
2
Pec Deck (Machine)
4
10-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 7
4A
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
4B
Side Crunch (Cable)
4
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 8
1B
Neck Curl
4
12-15 reps
RPE 7
2
Pec Deck (Machine)
4
10-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 7
4A
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 8
4B
Side Crunch (Cable)
4
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Chest Press
3
6-10 reps
RPE 8.5
2
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 9.5
5
Lateral Raise (Cable)
4
10-15 reps
RPE 7
6
T-Bar Row
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
2B
Shrug (Barbell)
3
10-15 reps
RPE 7
3A
Pull-Up (Weighted)
4
3-6 reps
RPE 7
3B
Neck Extension
4
10-15 reps
RPE 7
4
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
2B
Shrug (Barbell)
3
10-15 reps
RPE 7
3A
Pull-Up (Weighted)
4
3-6 reps
RPE 7
3B
Neck Extension
4
10-15 reps
RPE 7
4
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
2B
Shrug (Barbell)
3
10-15 reps
RPE 7
3A
Pull-Up (Weighted)
4
3-6 reps
RPE 7
3B
Neck Extension
4
10-15 reps
RPE 7
4
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
2B
Shrug (Barbell)
3
10-15 reps
RPE 7
3A
Pull-Up (Weighted)
4
3-6 reps
RPE 7
3B
Neck Extension
4
10-15 reps
RPE 7
4
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
2B
Shrug (Barbell)
3
10-15 reps
RPE 7
3A
Pull-Up (Weighted)
4
3-6 reps
RPE 7
3B
Neck Extension
4
10-15 reps
RPE 7
4
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
2B
Shrug (Barbell)
3
10-15 reps
RPE 7
3A
Pull-Up (Weighted)
4
3-6 reps
RPE 7
3B
Neck Extension
4
10-15 reps
RPE 7
4
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
2B
Shrug (Barbell)
3
10-15 reps
RPE 7
3A
Pull-Up (Weighted)
4
3-6 reps
RPE 7
3B
Neck Extension
4
10-15 reps
RPE 7
4
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
2B
Shrug (Barbell)
3
10-15 reps
RPE 7
3A
Pull-Up (Weighted)
4
3-6 reps
RPE 7
3B
Neck Extension
4
10-15 reps
RPE 7
4
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
2B
Shrug (Barbell)
3
10-15 reps
RPE 7
3A
Pull-Up (Weighted)
4
3-6 reps
RPE 7
3B
Neck Extension
4
10-15 reps
RPE 7
4
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
2B
Shrug (Barbell)
3
10-15 reps
RPE 7
3A
Pull-Up (Weighted)
4
3-6 reps
RPE 7
3B
Neck Extension
4
10-15 reps
RPE 7
4
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
2B
Shrug (Barbell)
3
10-15 reps
RPE 7
3A
Pull-Up (Weighted)
4
3-6 reps
RPE 7
3B
Neck Extension
4
10-15 reps
RPE 7
4
Preacher Curl (Barbell)
4
6-8 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
4
10-15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
RPE 8
1B
Neck Extension
4
10-15 reps
RPE 7
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 7
3
Lateral Raise (Cable)
4
10-15 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
RPE 8
1B
Neck Extension
4
10-15 reps
RPE 7
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 7
3
Lateral Raise (Cable)
4
10-15 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
RPE 8
1B
Neck Extension
4
10-15 reps
RPE 7
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 7
3
Lateral Raise (Cable)
4
10-15 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
RPE 8
1B
Neck Extension
4
10-15 reps
RPE 7
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 7
3
Lateral Raise (Cable)
4
10-15 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
RPE 8
1B
Neck Extension
4
10-15 reps
RPE 7
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 7
3
Lateral Raise (Cable)
4
10-15 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
RPE 8
1B
Neck Extension
4
10-15 reps
RPE 7
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 7
3
Lateral Raise (Cable)
4
10-15 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
RPE 8
1B
Neck Extension
4
10-15 reps
RPE 7
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 7
3
Lateral Raise (Cable)
4
10-15 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
RPE 8
1B
Neck Extension
4
10-15 reps
RPE 7
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 7
3
Lateral Raise (Cable)
4
10-15 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
RPE 8
1B
Neck Extension
4
10-15 reps
RPE 7
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 7
3
Lateral Raise (Cable)
4
10-15 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
RPE 8
1B
Neck Extension
4
10-15 reps
RPE 7
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 7
3
Lateral Raise (Cable)
4
10-15 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
6-12 reps
RPE 8
1B
Neck Extension
4
10-15 reps
RPE 7
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 7
3
Lateral Raise (Cable)
4
10-15 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-12 reps
RPE 8
1B
Shrug (Barbell)
4
10-15 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
3B
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 7
5
Seated Calf Raise
4
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-12 reps
RPE 8
1B
Shrug (Barbell)
4
10-15 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
3B
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 7
5
Seated Calf Raise
4
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-12 reps
RPE 8
1B
Shrug (Barbell)
4
10-15 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
3B
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 7
5
Seated Calf Raise
4
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-12 reps
RPE 8
1B
Shrug (Barbell)
4
10-15 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
3B
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 7
5
Seated Calf Raise
4
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-12 reps
RPE 8
1B
Shrug (Barbell)
4
10-15 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
3B
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 7
5
Seated Calf Raise
4
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-12 reps
RPE 8
1B
Shrug (Barbell)
4
10-15 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
3B
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 7
5
Seated Calf Raise
4
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-12 reps
RPE 8
1B
Shrug (Barbell)
4
10-15 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
3B
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 7
5
Seated Calf Raise
4
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-12 reps
RPE 8
1B
Shrug (Barbell)
4
10-15 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
3B
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 7
5
Seated Calf Raise
4
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-12 reps
RPE 8
1B
Shrug (Barbell)
4
10-15 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
3B
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 7
5
Seated Calf Raise
4
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-12 reps
RPE 8
1B
Shrug (Barbell)
4
10-15 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
3B
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 7
5
Seated Calf Raise
4
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
8-12 reps
RPE 8
1B
Shrug (Barbell)
4
10-15 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
6-8 reps
RPE 8
3B
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 7
5
Seated Calf Raise
4
15-20 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Lying Chest Press
3 Sets
6-10 Reps
@8.5
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@8.5
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@9.5
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
@7
6
T-Bar Row
3 Sets
8-12 Reps
@8
Day 1
1
Hack Squat
3 Sets
6-10 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
4
Lat Pulldown
3 Sets
6-12 Reps
@8
5
Preacher Curl (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8.5
@9.5