Program Description
because the existing programs suck!
Program Overview
- LevelAdvanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedNov 10, 2025 09:19
- Last EditedNov 12, 2025 08:35
Muscle Engagement
Front
Back
MuscleSet
Biceps
14%
Triceps
13.7%
Upper Back
8.1%
Lats
7.7%
Quadriceps
7.2%
Front Delts
6.9%
Chest
6.5%
Abs
6.4%
Middle Delts
6%
Hamstrings
5.5%
Glutes
5.3%
Forearms
3.2%
Lower Back
2.9%
Rear Delts
2.8%
Calves
2.7%
Adductors
1.1%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
1B
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2A
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2B
Pull-Up (Weighted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4A
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Shrug cable
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
1B
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2A
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2B
Pull-Up (Weighted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4A
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Shrug cable
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
1B
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2A
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2B
Pull-Up (Weighted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4A
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Shrug cable
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
1B
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2A
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2B
Pull-Up (Weighted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4A
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Shrug cable
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
1B
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2A
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2B
Pull-Up (Weighted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4A
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Shrug cable
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
1B
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2A
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2B
Pull-Up (Weighted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4A
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Shrug cable
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
1B
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2A
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2B
Pull-Up (Weighted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4A
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Shrug cable
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
1B
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2A
Dip (Weighted)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2B
Pull-Up (Weighted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4A
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Shrug cable
2
1
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
1B
front Raise Cable
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Cable Y Raises
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3B
Incline Curl (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4A
Skull Crusher (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Bicep Curl (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5A
Face Away Cable Curl
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
V-Bar Overhead Tricep Extension
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
1B
front Raise Cable
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Cable Y Raises
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3B
Incline Curl (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4A
Skull Crusher (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Bicep Curl (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5A
Face Away Cable Curl
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
V-Bar Overhead Tricep Extension
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
1B
front Raise Cable
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Cable Y Raises
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3B
Incline Curl (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4A
Skull Crusher (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Bicep Curl (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5A
Face Away Cable Curl
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
V-Bar Overhead Tricep Extension
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
1B
front Raise Cable
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Cable Y Raises
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3B
Incline Curl (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4A
Skull Crusher (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Bicep Curl (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5A
Face Away Cable Curl
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
V-Bar Overhead Tricep Extension
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
1B
front Raise Cable
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Cable Y Raises
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3B
Incline Curl (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4A
Skull Crusher (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Bicep Curl (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5A
Face Away Cable Curl
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
V-Bar Overhead Tricep Extension
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
1B
front Raise Cable
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Cable Y Raises
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3B
Incline Curl (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4A
Skull Crusher (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Bicep Curl (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5A
Face Away Cable Curl
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
V-Bar Overhead Tricep Extension
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
1B
front Raise Cable
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Cable Y Raises
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3B
Incline Curl (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4A
Skull Crusher (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Bicep Curl (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5A
Face Away Cable Curl
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
V-Bar Overhead Tricep Extension
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
1B
front Raise Cable
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Cable Y Raises
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3B
Incline Curl (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4A
Skull Crusher (Dumbbell)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Bicep Curl (Cable)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5A
Face Away Cable Curl
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5B
V-Bar Overhead Tricep Extension
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
6-10 reps
6-10 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2A
Hack Squat
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
2B
Sissy Squat
3
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5A
Cable Crunch
3
12-15 reps
RPE 10
5B
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
6-10 reps
6-10 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2A
Hack Squat
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
2B
Sissy Squat
3
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5A
Cable Crunch
3
12-15 reps
RPE 10
5B
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
6-10 reps
6-10 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2A
Hack Squat
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
2B
Sissy Squat
3
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5A
Cable Crunch
3
12-15 reps
RPE 10
5B
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
6-10 reps
6-10 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2A
Hack Squat
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
2B
Sissy Squat
3
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5A
Cable Crunch
3
12-15 reps
RPE 10
5B
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
6-10 reps
6-10 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2A
Hack Squat
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
2B
Sissy Squat
3
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5A
Cable Crunch
3
12-15 reps
RPE 10
5B
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
6-10 reps
6-10 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2A
Hack Squat
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
2B
Sissy Squat
3
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5A
Cable Crunch
3
12-15 reps
RPE 10
5B
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
6-10 reps
6-10 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2A
Hack Squat
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
2B
Sissy Squat
3
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5A
Cable Crunch
3
12-15 reps
RPE 10
5B
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
6-10 reps
6-10 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2A
Hack Squat
2
1
10-14 reps
10-14 reps
RPE 8
RPE 10
2B
Sissy Squat
3
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Standing Calf Raise
4
12-15 reps
RPE 10
5A
Cable Crunch
3
12-15 reps
RPE 10
5B
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
1B
V-Handle Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
2A
Face Away Cable Curl
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
2B
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
1B
V-Handle Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
2A
Face Away Cable Curl
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
2B
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
1B
V-Handle Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
2A
Face Away Cable Curl
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
2B
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
1B
V-Handle Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
2A
Face Away Cable Curl
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
2B
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
1B
V-Handle Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
2A
Face Away Cable Curl
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
2B
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
1B
V-Handle Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
2A
Face Away Cable Curl
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
2B
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
1B
V-Handle Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
2A
Face Away Cable Curl
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
2B
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
1B
V-Handle Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
2A
Face Away Cable Curl
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
2B
Skull Crusher (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
1B
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2A
Lat Prayer
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2B
Cable Fly - Low
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3A
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3B
V-Bar Overhead Tricep Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3C
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Pause Bicep Curls
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Y Raises
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
1B
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2A
Lat Prayer
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2B
Cable Fly - Low
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3A
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3B
V-Bar Overhead Tricep Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3C
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Pause Bicep Curls
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Y Raises
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
1B
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2A
Lat Prayer
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2B
Cable Fly - Low
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3A
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3B
V-Bar Overhead Tricep Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3C
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Pause Bicep Curls
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Y Raises
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
1B
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2A
Lat Prayer
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2B
Cable Fly - Low
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3A
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3B
V-Bar Overhead Tricep Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3C
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Pause Bicep Curls
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Y Raises
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
1B
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2A
Lat Prayer
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2B
Cable Fly - Low
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3A
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3B
V-Bar Overhead Tricep Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3C
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Pause Bicep Curls
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Y Raises
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
1B
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2A
Lat Prayer
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2B
Cable Fly - Low
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3A
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3B
V-Bar Overhead Tricep Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3C
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Pause Bicep Curls
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Y Raises
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
1B
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2A
Lat Prayer
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2B
Cable Fly - Low
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3A
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3B
V-Bar Overhead Tricep Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3C
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Pause Bicep Curls
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Y Raises
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
1B
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2A
Lat Prayer
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2B
Cable Fly - Low
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3A
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3B
V-Bar Overhead Tricep Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3C
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Pause Bicep Curls
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Y Raises
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@10
1B
Chest Supported Row (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@10
2A
Dip (Weighted)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@10
2B
Pull-Up (Weighted)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@10
3
Lat Pulldown (Single Arm)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@10
4A
Chest Fly (Cable)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@10
4B
Rear Delt Fly (Cable)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@10
5
Shrug cable1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@9
@9
@10
Day 2
1A
Lateral Raise (Cable)1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@10
1B
front Raise Cable1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@10
2
Cable Y Raises1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@10
3A
V-Handle Tricep Pushdown (Cable)1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@10
3B
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@10
4A
Skull Crusher (Dumbbell)1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@10
4B
Bicep Curl (Cable)1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@10
5A
Face Away Cable Curl1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
@10
5B
V-Bar Overhead Tricep Extension1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
@10
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
12-15 Reps
@8
@8
@9
@10
2A
Hack Squat1 Set
1 Set
1 Set
10-14 Reps
10-14 Reps
10-14 Reps
@8
@8
@10
2B
Sissy Squat1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
3
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@10
@10
4
Standing Calf Raise1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
@10
5A
Cable Crunch1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
5B
Hanging Leg Raise1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
Day 4
1A
Incline Curl (Dumbbell)1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@8
1B
V-Handle Tricep Pushdown (Cable)1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@8
2A
Face Away Cable Curl1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@8
2B
Skull Crusher (Dumbbell)1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@8
3
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@8
Day 5
1A
Barbell Row1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@10
1B
Chest Fly (Cable)1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@10
2A
Lat Prayer1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@10
2B
Cable Fly - Low1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@10
3A
Incline Curl (Dumbbell)1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@10
3B
V-Bar Overhead Tricep Extension1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@10
3C
Lateral Raise (Cable)1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@10
4
Pause Bicep Curls1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Single Arm Tricep Extension (Cable)1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@10
6
Cable Y Raises1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@10