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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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