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BoostcampPNG

Maximum Arm Development and Explosivenesss

by Erel Toker
1 athletes joined

Program Description

Develop muscular endurance and strength utilising explosive movement patterns, brought together in a way that maximizes development of the large, high threshold fibers across the entire body, with an additional emphasis on arms.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Muscle & Sculpting, Powerbuilding, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 02, 2025 01:21
  • Last Edited
    Jun 18, 2025 12:51

Summary

Unlock your potential with this 12-week program designed to maximize arm development and explosiveness. Training five days a week, you'll engage in a variety of targeted exercises, including paused bench presses, barbell rows, and preacher curls, all aimed at building strength and definition in your arms and upper body. With a focus on progressive overload and explosive movements, you'll not only enhance your arm size but also improve your overall athletic performance. Get ready to push your limits and transform your physique!
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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
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Barbell Row
1
1
1
8 reps
7 reps
6 reps
RPE 8
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
7
EZ-Bar Skullcrusher
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch-Grip Deficit Deadlift
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Hyperextension
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Calf Raise (Leg Press)
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Cable Crunch
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
EZ-Bar Skullcrusher
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
2
Skull Crusher (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Pec Deck (Machine)
1
1
2
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
2
Hammer Curl
1
1
1
10 reps
9 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Chin-Up (Bodyweight)
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pullover (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
5 reps
4 reps
3 reps
RPE 7
RPE 7
RPE 8
2
Good Morning
1
1
1
12 reps
11 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Extension
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
4
Nordic Curl
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
1
1
15 reps
14 reps
13 reps
RPE 9
RPE 9
RPE 10
6
Ab Wheel
1
1
1
10 reps
9 reps
8 reps
RPE 9
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@7
@8
@9
2
Barbell Row
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@8
@9
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9
@9
@10
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9
@9
@10
5
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9
@9
@10
6
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9
@9
@10
7
EZ-Bar Skullcrusher
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9
@9
@10
Day 2
1
Snatch-Grip Deficit Deadlift
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@7
@8
@9
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@7
@8
@9
3
Hyperextension
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9
@9
@10
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9
@9
@10
5
Cable Crunch
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9
@9
@10
Day 3
1
EZ-Bar Skullcrusher
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9
@9
@10
2
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9
@9
@10
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@7
@8
@9
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@7
@8
@9
5
High-Cable Lateral Raise
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
@9
@9
@10
6
Pec Deck (Machine)
1 Set
1 Set
2 Sets
15 Reps
14 Reps
13 Reps
@9
@9
@10
Day 4
1
Bayesian Curl
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
@9
@9
@10
2
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@8
@9
@10
3
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@7
@8
@9
4
Barbell Row
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@7
@8
@9
5
Pullover (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
@9
@9
@10
6
Face Pull
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
@9
@9
@10
Day 5
1
Squat (Paused)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@7
@7
@8
2
Good Morning
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@7
@8
@9
3
Leg Extension
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
@9
@9
@10
4
Nordic Curl
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
@9
@9
@10
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
@9
@9
@10
6
Ab Wheel
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9
@9
@10