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BoostcampPNG

CBUM YouTube PPL

by Coltin S.

Program Description

I didn’t change anything from his program, I just liked it and wanted to be able to track it in Boostcamp, now you can do the same without having to build it yourself. RPE in this means next to nothing, just had to put something there, watch his video for better insight or clarification on instructions.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 11, 2026 12:27
  • Last Edited
    Mar 11, 2026 01:33
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.3%
Quadriceps
9.2%
Biceps
8.9%
Front Delts
8.7%
Triceps
8.7%
Hamstrings
8.7%
Glutes
8.6%
Lats
7.3%
Chest
6.3%
Middle Delts
6.1%
Calves
4.2%
Forearms
2.6%
Adductors
2.3%
Abs
2.1%
Lower Back
1.7%
Abductors
1.7%
Rear Delts
1.4%
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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)
2
1
5-8 reps
10-12 reps
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
4
7-10 reps
RPE 9
3B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5-8 reps
10-12 reps
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
4
7-10 reps
RPE 9
3B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5-8 reps
10-12 reps
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
4
7-10 reps
RPE 9
3B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5-8 reps
10-12 reps
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
4
7-10 reps
RPE 9
3B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5-8 reps
10-12 reps
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
4
7-10 reps
RPE 9
3B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5-8 reps
10-12 reps
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
4
7-10 reps
RPE 9
3B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5-8 reps
10-12 reps
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
4
7-10 reps
RPE 9
3B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5-8 reps
10-12 reps
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
4
7-10 reps
RPE 9
3B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5-8 reps
10-12 reps
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
4
7-10 reps
RPE 9
3B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5-8 reps
10-12 reps
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
4
7-10 reps
RPE 9
3B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5-8 reps
10-12 reps
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
4
7-10 reps
RPE 9
3B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5-8 reps
10-12 reps
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3A
Overhead Tricep Extension (Dumbbell)
4
7-10 reps
RPE 9
3B
Chest Fly (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
1
15-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 9
RPE 10
2
Bent Over Row (Barbell, Paused)
2
2
1
12-12 reps
6-8 reps
10-12 reps
RPE 6
RPE 9
RPE 8
3
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
1
15-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 9
RPE 10
2
Bent Over Row (Barbell, Paused)
2
2
1
12-12 reps
6-8 reps
10-12 reps
RPE 6
RPE 9
RPE 8
3
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
1
15-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 9
RPE 10
2
Bent Over Row (Barbell, Paused)
2
2
1
12-12 reps
6-8 reps
10-12 reps
RPE 6
RPE 9
RPE 8
3
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
1
15-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 9
RPE 10
2
Bent Over Row (Barbell, Paused)
2
2
1
12-12 reps
6-8 reps
10-12 reps
RPE 6
RPE 9
RPE 8
3
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
1
15-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 9
RPE 10
2
Bent Over Row (Barbell, Paused)
2
2
1
12-12 reps
6-8 reps
10-12 reps
RPE 6
RPE 9
RPE 8
3
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
1
15-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 9
RPE 10
2
Bent Over Row (Barbell, Paused)
2
2
1
12-12 reps
6-8 reps
10-12 reps
RPE 6
RPE 9
RPE 8
3
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
1
15-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 9
RPE 10
2
Bent Over Row (Barbell, Paused)
2
2
1
12-12 reps
6-8 reps
10-12 reps
RPE 6
RPE 9
RPE 8
3
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
1
15-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 9
RPE 10
2
Bent Over Row (Barbell, Paused)
2
2
1
12-12 reps
6-8 reps
10-12 reps
RPE 6
RPE 9
RPE 8
3
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
1
15-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 9
RPE 10
2
Bent Over Row (Barbell, Paused)
2
2
1
12-12 reps
6-8 reps
10-12 reps
RPE 6
RPE 9
RPE 8
3
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
1
15-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 9
RPE 10
2
Bent Over Row (Barbell, Paused)
2
2
1
12-12 reps
6-8 reps
10-12 reps
RPE 6
RPE 9
RPE 8
3
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
1
15-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 9
RPE 10
2
Bent Over Row (Barbell, Paused)
2
2
1
12-12 reps
6-8 reps
10-12 reps
RPE 6
RPE 9
RPE 8
3
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
1
15-15 reps
8-10 reps
8-10 reps
RPE 6
RPE 9
RPE 10
2
Bent Over Row (Barbell, Paused)
2
2
1
12-12 reps
6-8 reps
10-12 reps
RPE 6
RPE 9
RPE 8
3
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Bicep Curl (EZ Bar)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
12 reps
RPE 6
2
Lunge (Barbell)
3
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10-12 reps
10-12 reps
RPE 6
RPE 9
4
Glute Kickback
3
10-12 reps
RPE 9
5
Seated Calf Raise
6
10-12 reps
RPE 9
6
Lying Leg Curl
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
12 reps
RPE 6
2
Lunge (Barbell)
3
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10-12 reps
10-12 reps
RPE 6
RPE 9
4
Glute Kickback
3
10-12 reps
RPE 9
5
Seated Calf Raise
6
10-12 reps
RPE 9
6
Lying Leg Curl
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
12 reps
RPE 6
2
Lunge (Barbell)
3
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10-12 reps
10-12 reps
RPE 6
RPE 9
4
Glute Kickback
3
10-12 reps
RPE 9
5
Seated Calf Raise
6
10-12 reps
RPE 9
6
Lying Leg Curl
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
12 reps
RPE 6
2
Lunge (Barbell)
3
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10-12 reps
10-12 reps
RPE 6
RPE 9
4
Glute Kickback
3
10-12 reps
RPE 9
5
Seated Calf Raise
6
10-12 reps
RPE 9
6
Lying Leg Curl
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
12 reps
RPE 6
2
Lunge (Barbell)
3
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10-12 reps
10-12 reps
RPE 6
RPE 9
4
Glute Kickback
3
10-12 reps
RPE 9
5
Seated Calf Raise
6
10-12 reps
RPE 9
6
Lying Leg Curl
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
12 reps
RPE 6
2
Lunge (Barbell)
3
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10-12 reps
10-12 reps
RPE 6
RPE 9
4
Glute Kickback
3
10-12 reps
RPE 9
5
Seated Calf Raise
6
10-12 reps
RPE 9
6
Lying Leg Curl
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
12 reps
RPE 6
2
Lunge (Barbell)
3
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10-12 reps
10-12 reps
RPE 6
RPE 9
4
Glute Kickback
3
10-12 reps
RPE 9
5
Seated Calf Raise
6
10-12 reps
RPE 9
6
Lying Leg Curl
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
12 reps
RPE 6
2
Lunge (Barbell)
3
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10-12 reps
10-12 reps
RPE 6
RPE 9
4
Glute Kickback
3
10-12 reps
RPE 9
5
Seated Calf Raise
6
10-12 reps
RPE 9
6
Lying Leg Curl
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
12 reps
RPE 6
2
Lunge (Barbell)
3
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10-12 reps
10-12 reps
RPE 6
RPE 9
4
Glute Kickback
3
10-12 reps
RPE 9
5
Seated Calf Raise
6
10-12 reps
RPE 9
6
Lying Leg Curl
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
12 reps
RPE 6
2
Lunge (Barbell)
3
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10-12 reps
10-12 reps
RPE 6
RPE 9
4
Glute Kickback
3
10-12 reps
RPE 9
5
Seated Calf Raise
6
10-12 reps
RPE 9
6
Lying Leg Curl
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
12 reps
RPE 6
2
Lunge (Barbell)
3
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10-12 reps
10-12 reps
RPE 6
RPE 9
4
Glute Kickback
3
10-12 reps
RPE 9
5
Seated Calf Raise
6
10-12 reps
RPE 9
6
Lying Leg Curl
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
12 reps
RPE 6
2
Lunge (Barbell)
3
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10-12 reps
10-12 reps
RPE 6
RPE 9
4
Glute Kickback
3
10-12 reps
RPE 9
5
Seated Calf Raise
6
10-12 reps
RPE 9
6
Lying Leg Curl
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5B
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5B
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5B
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5B
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5B
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5B
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5B
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5B
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5B
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5B
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5B
Push Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5B
Push Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
3-8 reps
RPE 6
1B
Rack Pull (Barbell)
3
8-10 reps
RPE 6
2
Rack Pull (Barbell)
2
8-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Seated Row (Cable)
2
20 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
3-8 reps
RPE 6
1B
Rack Pull (Barbell)
3
8-10 reps
RPE 6
2
Rack Pull (Barbell)
2
8-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Seated Row (Cable)
2
20 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
3-8 reps
RPE 6
1B
Rack Pull (Barbell)
3
8-10 reps
RPE 6
2
Rack Pull (Barbell)
2
8-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Seated Row (Cable)
2
20 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
3-8 reps
RPE 6
1B
Rack Pull (Barbell)
3
8-10 reps
RPE 6
2
Rack Pull (Barbell)
2
8-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Seated Row (Cable)
2
20 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
3-8 reps
RPE 6
1B
Rack Pull (Barbell)
3
8-10 reps
RPE 6
2
Rack Pull (Barbell)
2
8-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Seated Row (Cable)
2
20 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
3-8 reps
RPE 6
1B
Rack Pull (Barbell)
3
8-10 reps
RPE 6
2
Rack Pull (Barbell)
2
8-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Seated Row (Cable)
2
20 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
3-8 reps
RPE 6
1B
Rack Pull (Barbell)
3
8-10 reps
RPE 6
2
Rack Pull (Barbell)
2
8-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Seated Row (Cable)
2
20 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
3-8 reps
RPE 6
1B
Rack Pull (Barbell)
3
8-10 reps
RPE 6
2
Rack Pull (Barbell)
2
8-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Seated Row (Cable)
2
20 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
3-8 reps
RPE 6
1B
Rack Pull (Barbell)
3
8-10 reps
RPE 6
2
Rack Pull (Barbell)
2
8-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Seated Row (Cable)
2
20 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
3-8 reps
RPE 6
1B
Rack Pull (Barbell)
3
8-10 reps
RPE 6
2
Rack Pull (Barbell)
2
8-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Seated Row (Cable)
2
20 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
3-8 reps
RPE 6
1B
Rack Pull (Barbell)
3
8-10 reps
RPE 6
2
Rack Pull (Barbell)
2
8-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Seated Row (Cable)
2
20 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
3
3-8 reps
RPE 6
1B
Rack Pull (Barbell)
3
8-10 reps
RPE 6
2
Rack Pull (Barbell)
2
8-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Bicep Curl (Cable)
3
10-12 reps
RPE 9
6
Seated Row (Cable)
2
20 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
1
10-12 reps
8-10 reps
4-6 reps
RPE 6
RPE 9
RPE 9
2A
Leg Press
2
10-12 reps
RPE 9
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Hip Abductor (Machine)
4
10-12 reps
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 10
5
Leg Extension
2
2
10-12 reps
15-20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
1
10-12 reps
8-10 reps
4-6 reps
RPE 6
RPE 9
RPE 9
2A
Leg Press
2
10-12 reps
RPE 9
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Hip Abductor (Machine)
4
10-12 reps
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 10
5
Leg Extension
2
2
10-12 reps
15-20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
1
10-12 reps
8-10 reps
4-6 reps
RPE 6
RPE 9
RPE 9
2A
Leg Press
2
10-12 reps
RPE 9
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Hip Abductor (Machine)
4
10-12 reps
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 10
5
Leg Extension
2
2
10-12 reps
15-20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
1
10-12 reps
8-10 reps
4-6 reps
RPE 6
RPE 9
RPE 9
2A
Leg Press
2
10-12 reps
RPE 9
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Hip Abductor (Machine)
4
10-12 reps
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 10
5
Leg Extension
2
2
10-12 reps
15-20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
1
10-12 reps
8-10 reps
4-6 reps
RPE 6
RPE 9
RPE 9
2A
Leg Press
2
10-12 reps
RPE 9
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Hip Abductor (Machine)
4
10-12 reps
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 10
5
Leg Extension
2
2
10-12 reps
15-20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
1
10-12 reps
8-10 reps
4-6 reps
RPE 6
RPE 9
RPE 9
2A
Leg Press
2
10-12 reps
RPE 9
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Hip Abductor (Machine)
4
10-12 reps
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 10
5
Leg Extension
2
2
10-12 reps
15-20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
1
10-12 reps
8-10 reps
4-6 reps
RPE 6
RPE 9
RPE 9
2A
Leg Press
2
10-12 reps
RPE 9
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Hip Abductor (Machine)
4
10-12 reps
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 10
5
Leg Extension
2
2
10-12 reps
15-20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
1
10-12 reps
8-10 reps
4-6 reps
RPE 6
RPE 9
RPE 9
2A
Leg Press
2
10-12 reps
RPE 9
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Hip Abductor (Machine)
4
10-12 reps
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 10
5
Leg Extension
2
2
10-12 reps
15-20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
1
10-12 reps
8-10 reps
4-6 reps
RPE 6
RPE 9
RPE 9
2A
Leg Press
2
10-12 reps
RPE 9
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Hip Abductor (Machine)
4
10-12 reps
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 10
5
Leg Extension
2
2
10-12 reps
15-20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
1
10-12 reps
8-10 reps
4-6 reps
RPE 6
RPE 9
RPE 9
2A
Leg Press
2
10-12 reps
RPE 9
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Hip Abductor (Machine)
4
10-12 reps
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 10
5
Leg Extension
2
2
10-12 reps
15-20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
1
10-12 reps
8-10 reps
4-6 reps
RPE 6
RPE 9
RPE 9
2A
Leg Press
2
10-12 reps
RPE 9
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Hip Abductor (Machine)
4
10-12 reps
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 10
5
Leg Extension
2
2
10-12 reps
15-20 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
1
10-12 reps
8-10 reps
4-6 reps
RPE 6
RPE 9
RPE 9
2A
Leg Press
2
10-12 reps
RPE 9
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Hip Abductor (Machine)
4
10-12 reps
RPE 9
4
Standing Calf Raise
4
10-12 reps
RPE 10
5
Leg Extension
2
2
10-12 reps
15-20 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
10-12 Reps
@8
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@9
3A
Overhead Tricep Extension (Dumbbell)
4 Sets
7-10 Reps
@9
3B
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@9
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
Day 3
1
Lunge (Bodyweight)
3 Sets
12 Reps
@6
2
Lunge (Barbell)
3 Sets
15 Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
3 Sets
10-12 Reps
10-12 Reps
@6
@9
4
Glute Kickback
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
6 Sets
10-12 Reps
@9
6
Lying Leg Curl
4 Sets
8-10 Reps
@9
Day 2
1
Lat Pulldown
2 Sets
2 Sets
1 Set
15-15 Reps
8-10 Reps
8-10 Reps
@6
@9
@10
2
Bent Over Row (Barbell, Paused)
2 Sets
2 Sets
1 Set
12-12 Reps
6-8 Reps
10-12 Reps
@6
@9
@8
3
Incline Curl (Dumbbell)
4 Sets
10-12 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Bicep Curl (EZ Bar)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@9
Day 4
1
Bench Press (Close Grip)
3 Sets
8-10 Reps
@9
2
Standing Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@9
3
Pec Deck (Machine)
3 Sets
8-10 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9
5A
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@9
5B
Push Up
3 Sets
AMRAP
@10
Day 5
1A
Pull-Up (Bodyweight)
3 Sets
3-8 Reps
@6
1B
Rack Pull (Barbell)
3 Sets
8-10 Reps
@6
2
Rack Pull (Barbell)
2 Sets
8-10 Reps
@9
3
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@9
4
Lat Pulldown
3 Sets
10-12 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@9
6
Seated Row (Cable)
2 Sets
20 Reps
@10
7
Bicep Curl (Dumbbell)
1 Set
AMRAP
@10
Day 6
1
Squat (Barbell)
3 Sets
3 Sets
1 Set
10-12 Reps
8-10 Reps
4-6 Reps
@6
@9
@9
2A
Leg Press
2 Sets
10-12 Reps
@9
2B
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
3
Hip Abductor (Machine)
4 Sets
10-12 Reps
@9
4
Standing Calf Raise
4 Sets
10-12 Reps
@10
5
Leg Extension
2 Sets
2 Sets
10-12 Reps
15-20 Reps
@9
@10