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Manik Juice 2.0

by Manic_Juice
1 athletes joined

Program Description

Build

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 10, 2025 04:36
  • Last Edited
    Mar 18, 2025 09:31
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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
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
4
Dumbbell Row
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Concentration Curl
3
12 reps
RPE 7.5
8
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
4
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
5 Sets
8 Reps
@7.5
2
Overhead Press (Barbell)
3 Sets
8 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7.5
4A
Tricep Pushdown (Cable)
3 Sets
8 Reps
@7.5
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5A
Skull Crusher (Barbell)
3 Sets
8 Reps
@7.5
5B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
Day 3
1
Squat (Smith Machine)
5 Sets
5 Reps
@7.5
2
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@7.5
3
Leg Press
4 Sets
8 Reps
@7.5
4
Leg Curl
3 Sets
8 Reps
@7.5
5
Leg Extension
5 Sets
7 Reps
@7.5
6
Standing Calf Raise
3 Sets
15 Reps
@7.5
7
Seated Calf Raise
3 Sets
15 Reps
@7.5
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@7.5
2
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
@7.5
3
Close Grip Bench Press (Smith Machine)
3 Sets
8 Reps
@7.5
4A
Seated Dumbbell Curl
3 Sets
8 Reps
@7.5
4B
Hammer Curl (Cable)
3 Sets
10 Reps
@7.5
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7.5
5B
Incline Y- Lateral Raise
3 Sets
12 Reps
@7.5
Day 1
1
Trap Bar Deadlift
3 Sets
5 Reps
@7.5
2
Lat Pulldown
3 Sets
8 Reps
@7.5
3
Lat Pulldown (Close Grip)
3 Sets
8 Reps
@7.5
4
Dumbbell Row
3 Sets
8 Reps
@7.5
5
Face Pull
5 Sets
15 Reps
@7.5
6A
Hammer Curl
3 Sets
8 Reps
@7.5
6B
Bicep Curl (Cable)
3 Sets
12 Reps
@7.5
7
Concentration Curl
3 Sets
12 Reps
@7.5
8
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@7.5