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BoostcampPNG

RP Superman WP

by Abunjing Bunjing
6 athletes joined

Program Description

This is a direct copy of the Superman Workout Plan by Renaissance Periodization on YT

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 09, 2024 03:03
  • Last Edited
    Jun 18, 2025 09:53

Summary

Unleash your potential with the RP Superman WP, a comprehensive 12-week program designed for serious lifters looking to build strength and muscle. With five training days each week, you'll focus on targeted workouts for the chest, delts, and back, utilizing a mix of barbell, dumbbell, and cable exercises. Each session incorporates progressive overload techniques to ensure continuous improvement, pushing your limits while keeping you engaged. Get ready to transform your physique and elevate your performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Chest Fly (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Upright Row (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Chest Supported Row (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 3
1
Pull-Up (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@8
@10
2
Pull-Up (Assisted)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Bench Press (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Upright Row (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 5
1
Lateral Raise (Cable)
1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@10
2
Y Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@10
4
Lat Prayer
1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@10
5
Deficit Push Up
1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@10
Day 4
1A
Bicep Curl (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
1B
Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
2A
Bayesian Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
2B
Katana Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Lying Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Leg Press
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Good Morning
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
3A
Skull Crusher (Barbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
3B
Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
4A
Incline Curl (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
4B
Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10