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 EditedJan 09, 2026 08:51
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Biceps
12.1%
Upper Back
8.1%
Front Delts
7.9%
Quadriceps
7.4%
Lats
7.3%
Abs
6.9%
Chest
6.7%
Forearms
6.3%
Glutes
5.8%
Hamstrings
5.8%
Middle Delts
4.3%
Rear Delts
4.1%
Calves
2.1%
Lower Back
1.9%
Adductors
1.1%
START THE PROGRAM
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ON THE BOOSTCAMP APP FOR FREE
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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)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
1B
Chest Supported Row (Dumbbell)
3
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)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Cable)
4
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
1B
Chest Supported Row (Dumbbell)
3
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)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Cable)
4
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
1B
Chest Supported Row (Dumbbell)
3
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)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Cable)
4
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
1B
Chest Supported Row (Dumbbell)
3
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)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Cable)
4
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
1B
Chest Supported Row (Dumbbell)
3
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)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Cable)
4
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
1B
Chest Supported Row (Dumbbell)
3
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)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Cable)
4
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
1B
Chest Supported Row (Dumbbell)
3
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)
3
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Cable)
4
1
12-15 reps
12-15 reps
RPE 8
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
2
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
2
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
2
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
2
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
2
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
2
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
2
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)
1
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)
1
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)
1
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)
1
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)
1
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)
1
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)
1
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