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Beast Mode

by Slayden DN

Program Description

To build a balanced and powerful physique by targeting all major muscle groups with a strategic mix of compound and isolation exercises. This program ensures equal focus on upper and lower body strength, promotes muscular symmetry, and maximizes performance through progressive overload and proper recovery.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 04, 2024 08:52
  • Last Edited
    Jun 18, 2025 09:49

Summary

Unleash your inner beast with this 16-week strength program designed for serious lifters. With four days of intense workouts each week, you'll tackle a variety of exercises targeting all major muscle groups, from explosive bench presses to powerful leg workouts. Each session is meticulously crafted to push your limits and build muscle effectively, ensuring you stay motivated and on track. Get ready to transform your physique and elevate your performance—it's time to go all in!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
3
Lat Pulldown
2
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
5
Seated Calf Raise
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
10-12 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
10-12 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
10-12 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
10-12 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
10-12 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
10-12 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
10-12 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
10-12 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
10-12 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
10-12 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
10-12 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
10-12 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
10-12 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
10-12 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
10-12 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-10 reps
RPE 9.5
2
Leg Extension
2
8-10 reps
RPE 8
3
Hamstring Curl
2
10-12 reps
RPE 8
4
Standing Calf Raise
2
12-15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8
3
Lat Pulldown
2 Sets
8-10 Reps
@8
4
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@9
6
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@9
Day 2
1
Hack Squat
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@8
2
Leg Extension
2 Sets
8-10 Reps
@8
3
Hamstring Curl
2 Sets
8-10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9.5
5
Seated Calf Raise
2 Sets
12-15 Reps
@8
Day 3
1
Bent Over Row (Barbell)
2 Sets
8-10 Reps
@8
2
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@8
3
Chest Fly (Machine)
2 Sets
8-10 Reps
@8
4
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8
6
Alternating Dumbbell Curl
2 Sets
10-12 Reps
@8
7
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@9.5
Day 4
1
Leg Press
3 Sets
8-10 Reps
@9.5
2
Leg Extension
2 Sets
8-10 Reps
@8
3
Hamstring Curl
2 Sets
10-12 Reps
@8
4
Standing Calf Raise
2 Sets
12-15 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@10