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BoostcampPNG

INTERMEDIATE COMPLETE HYPERTROPHY PROGRAM

by Sobaan J.
2 athletes joined

Program Description

The purpose is to build as much muscle as possible for lifters with 1-2 years of consistent lifting experience. Training schedule: Monday:Lower Tuesday:Upper Rest Thursday:lower Friday:Push Saturday:Pull Rest Use double progression system to progressively overload

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 26, 2024 06:57
  • Last Edited
    Aug 09, 2024 02:00

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
Upper Back
11.5%
Hamstrings
11.5%
Quadriceps
9.7%
Front Delts
9.3%
Chest
8.8%
Triceps
8.4%
Lats
8%
Middle Delts
7.5%
Biceps
7.1%
Glutes
6.2%
Lower Back
3.5%
Rear Delts
3.1%
Abs
2.7%
Adductors
1.8%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
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
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Wide Grip Pull-Up
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Wide Grip Pull-Up
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Wide Grip Pull-Up
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Wide Grip Pull-Up
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Wide Grip Pull-Up
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Wide Grip Pull-Up
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Wide Grip Pull-Up
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Wide Grip Pull-Up
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Wide Grip Pull-Up
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Wide Grip Pull-Up
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Wide Grip Pull-Up
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Wide Grip Pull-Up
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
15-15 reps
RPE 8
RPE 8.5
RPE 9.5
2
Seated Overhead Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
15-15 reps
RPE 8
RPE 8.5
RPE 9.5
2
Seated Overhead Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
15-15 reps
RPE 8
RPE 8.5
RPE 9.5
2
Seated Overhead Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
15-15 reps
RPE 8
RPE 8.5
RPE 9.5
2
Seated Overhead Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
15-15 reps
RPE 8
RPE 8.5
RPE 9.5
2
Seated Overhead Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
15-15 reps
RPE 8
RPE 8.5
RPE 9.5
2
Seated Overhead Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
15-15 reps
RPE 8
RPE 8.5
RPE 9.5
2
Seated Overhead Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
15-15 reps
RPE 8
RPE 8.5
RPE 9.5
2
Seated Overhead Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
15-15 reps
RPE 8
RPE 8.5
RPE 9.5
2
Seated Overhead Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
15-15 reps
RPE 8
RPE 8.5
RPE 9.5
2
Seated Overhead Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
15-15 reps
RPE 8
RPE 8.5
RPE 9.5
2
Seated Overhead Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
15-15 reps
RPE 8
RPE 8.5
RPE 9.5
2
Seated Overhead Press (Dumbbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3
Shrug (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3
Shrug (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3
Shrug (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3
Shrug (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3
Shrug (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3
Shrug (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3
Shrug (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3
Shrug (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3
Shrug (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3
Shrug (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3
Shrug (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
3
Shrug (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@8.5
@9
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7.5
@8
@8.5
3
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
4
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@8.5
@9
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7.5
@8
@8.5
3
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
4
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
Day 4
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
15-15 Reps
@8
@8.5
@9.5
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@8.5
@9
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@9
@9.5
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@9
@9.5
@10
Day 5
1
Barbell Row
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@8.5
@9
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
5
Reverse Pec Deck
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@8.5
@9
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@8
@8.5
@9
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
4
Seated Row (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@9
@9.5
@10
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10