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cigany

by kovix
1 athletes joined

Program Description

**Cigany** is a comprehensive 12-week bodybuilding program designed to transform your physique through a structured and progressive training approach. With 49 workouts spread over the duration, you'll engage in a variety of exercises targeting all major muscle groups, ensuring balanced development and strength gains. Each session lasts approximately 70 minutes, making it manageable for lifters at any level—from beginners to advanced athletes. Equip yourself with a full gym and prepare to push your limits as you sculpt your ideal body!

Program Overview

  • Level
    Beginner, Intermediate, Advanced
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 14, 2026 10:50
  • Last Edited
    Mar 15, 2026 07:13
Muscle Engagement
Front
Back
MuscleSet
Biceps
19.7%
Triceps
16.7%
Upper Back
14.4%
Front Delts
12.1%
Lats
12.1%
Chest
9.1%
Other
4.5%
Middle Delts
4.5%
Rear Delts
4.5%
Forearms
2.3%
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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
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Chest Press (Machine)
2
10 reps
RPE 6
3
Pec Deck (Machine)
2
10 reps
RPE 6
4
Bayesian Curl
3
10 reps
-
5
barbell cable curl
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
cable shoulder fly
3
10 reps
RPE 6
8
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
2
7 reps
RPE 10
2
Wide Grip Lat Pulldown
2
5.9 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
2
5.9 reps
RPE 10
4
Chest Supported Row (Machine)
2
5.9 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
overhead extension
2
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
10 Reps
@6
2
Incline Chest Press (Machine)
2 Sets
10 Reps
@6
3
Pec Deck (Machine)
2 Sets
10 Reps
@6
4
Bayesian Curl
3 Sets
10 Reps
-
5
barbell cable curl
3 Sets
10 Reps
@6
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@6
7
cable shoulder fly
3 Sets
10 Reps
@6
8
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6
Day 2
1
Cable Low Row
2 Sets
7 Reps
@10
2
Wide Grip Lat Pulldown
2 Sets
5.9 Reps
@7
3
Lat Pulldown (Neutral Grip)
2 Sets
5.9 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5.9 Reps
@8.5
5
Rear Delt Fly (Machine)
3 Sets
8 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
7
overhead extension
2 Sets
10 Reps
@10
Day 3
No exercises added to this day
Day 4
1
Chest Press (Machine)
2 Sets
10 Reps
@6
2
Incline Chest Press (Machine)
2 Sets
10 Reps
@6
3
Pec Deck (Machine)
2 Sets
10 Reps
@6
4
Bayesian Curl
3 Sets
10 Reps
-
5
barbell cable curl
3 Sets
10 Reps
@6
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@6
7
cable shoulder fly
3 Sets
10 Reps
@6
8
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6
Day 5
1
Cable Low Row
2 Sets
7 Reps
@10
2
Wide Grip Lat Pulldown
2 Sets
5.9 Reps
@7
3
Lat Pulldown (Neutral Grip)
2 Sets
5.9 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5.9 Reps
@8.5
5
Rear Delt Fly (Machine)
3 Sets
8 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
7
overhead extension
2 Sets
10 Reps
@10