Program Description
Ideal for beginners and intermediates who want to push themselves. Arms 3x a week, no spider physique. Blank sets are for rest pause, meaning that you rest 10-15s then take your set to another failure.
Program Overview
- LevelBeginner, Intermediate, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 22, 2026 09:29
- Last EditedFeb 22, 2026 09:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Upper Back
11.2%
Lats
9.6%
Biceps
9.6%
Front Delts
8.4%
Glutes
8.4%
Quadriceps
8%
Hamstrings
7.6%
Middle Delts
7.2%
Chest
4.8%
Abs
4.4%
Forearms
2.4%
Lower Back
2.4%
Rear Delts
2%
Adductors
2%
Abductors
0.8%
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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
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Dumbbell)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Dumbbell)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Dumbbell)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Dumbbell)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Dumbbell)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Dumbbell)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Dumbbell)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Dumbbell)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Dumbbell)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Dumbbell)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Dumbbell)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
1B
Lat Pulldown (Close Grip)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Chest Supported Row (Dumbbell)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 9
4
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
5
Hanging Leg Raise
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Row (Cable)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Row (Cable)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Row (Cable)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Row (Cable)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Row (Cable)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Row (Cable)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Row (Cable)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Row (Cable)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Row (Cable)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Row (Cable)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Row (Cable)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
1B
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
2A
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2B
Seated Row (Cable)
1
1
1
6-8 reps
8-10 reps
-
RPE 10
RPE 10
RPE 10
3A
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
8-10 reps
10-15 reps
-
RPE 10
RPE 10
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
8-10 reps
10-15 reps
-
RPE 10
RPE 10
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
8-10 reps
10-15 reps
-
RPE 10
RPE 10
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
8-10 reps
10-15 reps
-
RPE 10
RPE 10
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
8-10 reps
10-15 reps
-
RPE 10
RPE 10
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
8-10 reps
10-15 reps
-
RPE 10
RPE 10
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
8-10 reps
10-15 reps
-
RPE 10
RPE 10
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
8-10 reps
10-15 reps
-
RPE 10
RPE 10
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
8-10 reps
10-15 reps
-
RPE 10
RPE 10
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
8-10 reps
10-15 reps
-
RPE 10
RPE 10
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
8-10 reps
10-15 reps
-
RPE 10
RPE 10
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6-8 reps
RPE 9
2
Lateral Raise (Cable)
1
1
1
8-10 reps
10-15 reps
-
RPE 10
RPE 10
RPE 10
3
Back Extension (Weighted)
2
8-12 reps
RPE 9
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Dumbbell)1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
1B
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
-
@10
@10
@10
2A
Seated Overhead Press (Dumbbell)1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
2B
Chest Supported Row (Dumbbell)1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
-
@10
@10
@10
3A
Incline Curl (Dumbbell)1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
3B
Overhead Tricep Extension (Cable)1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
3C
Lateral Raise (Dumbbell)1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 2
1
High Bar Squat (Barbell)1 Set
1 Set
4-6 Reps
8-10 Reps
@9
@9
2
Romanian Deadlift (Barbell)1 Set
1 Set
6-8 Reps
8-12 Reps
@9
@9
3
Leg Press1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
4
Walking Lunge (Dumbbell)1 Set
20-30 Reps
@10
5
Hanging Leg Raise1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 3
1A
Bench Press (Barbell)1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
1B
Lat Pulldown1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
-
@10
@10
@10
2A
Incline Bench Press (Dumbbell)1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
2B
Seated Row (Cable)1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
-
@10
@10
@10
3A
Hammer Curl (Dumbbell)1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
3B
Tricep Pushdown (Cable)1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@10
Day 4
1
Squat (Paused)1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
2
Lateral Raise (Cable)1 Set
1 Set
1 Set
8-10 Reps
10-15 Reps
-
@10
@10
@10
3
Back Extension (Weighted)1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
4A
Preacher Curl (EZ Bar)1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
4B
Overhead Tricep Extension (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
5
Bulgarian Split Squat (Dumbbell)1 Set
8-12 Reps
@10