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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.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Biceps
10.8%
Upper Back
10.7%
Chest
10.4%
Front Delts
8.7%
Neck
7.5%
Lats
6.7%
Middle Delts
6.1%
Abs
5.7%
Calves
5.2%
Hamstrings
3.7%
Glutes
3.4%
Quadriceps
3.1%
Forearms
2.2%
Lower Back
1.7%
Adductors
1%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
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