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BoostcampPNG

Resurrect v2

by Sanskar Kaushik

Program Description

This programs is an improvement on my first program

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 24, 2025 09:01
  • Last Edited
    Jun 18, 2025 10:24

Summary

Revitalize your fitness journey with Resurrect v2, a comprehensive 12-week program designed for those ready to push their limits. With five training days each week, you'll engage in a variety of exercises targeting key muscle groups, including weighted chin-ups, overhead presses, and dynamic rowing movements. This program is crafted to enhance strength, build muscle, and improve overall performance, making it perfect for lifters at any level. Get ready to transform your physique and unlock your potential with a structured plan that keeps you motivated and on track!
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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
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Standing Calf Raise
2 Sets
50 Reps
-
2
Chin-Up (Weighted)
1 Set
1 Set
2 Sets
6-8 Reps
-1 Reps
6-8 Reps
@6.5
@9.5
@8
3
Lat Pulldown
1 Set
2 Sets
2 Sets
12 Reps
8 Reps
20 Reps
@6
@8.5
@6
4
Chest Supported Row (Machine)
1 Set
2 Sets
1 Set
12 Reps
8 Reps
20 Reps
@6
@8
@6
5
T-Bar Row
1 Set
2 Sets
12 Reps
8 Reps
@6
@8
6
Pullover (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@6
@8
Day 2
1
Standing Calf Raise
2 Sets
50 Reps
-
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
@6
@7
@8
3
Bayesian Curl
1 Set
3 Sets
15 Reps
10 Reps
@6
@8
4
Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
10 Reps
@6
@8
5
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
6 Reps
@7
@9
6
Overhead Extension (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6
@8
7
Landmine Twist
2 Sets
20 Reps
-
Day 3
1
Squat (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6
@8
2
Romanian Deadlift (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@6
@8
3
Leg Extension
1 Set
3 Sets
15 Reps
10 Reps
@6
@8
4
Hamstring Curl
1 Set
1 Set
3 Sets
12 Reps
10 Reps
20 Reps
@6
@8
@6
5
Neck Curl
1 Set
1 Set
15 Reps
10 Reps
-
-
Day 4
1
Shoulder Press (Machine)
1 Set
3 Sets
12 Reps
10 Reps
@6
@8
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
12 Reps
@6
@8
3
Rear Delt Fly (Cable)
3 Sets
20 Reps
@8
4
Lu Raise
3 Sets
12 Reps
@8
5
Upright Row (Barbell)
3 Sets
12 Reps
@6
6
Side Crunch (Cable)
3 Sets
20 Reps
-
7
Cable Crunch
3 Sets
20 Reps
-
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
12 Reps
10 Reps
@6
@8
2
Dip (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@6
@8
3
Push Up
1 Set
2 Sets
15 Reps
10 Reps
-
-
4
Chest Fly (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@6
@8
5
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
5 Reps
@6
@8
6
Decline Crunch
3 Sets
15 Reps
-