Program Description
This 12-week program is a high-stimulus, 4-day Upper/Lower split designed for maximum hypertrophy, with the core strategy mandating pushing every working set to very close to or all the way to failure (0 RIR). The plan follows a block periodization model: Weeks 1-4 build work capacity and focus on technique; Weeks 5-11 escalate intensity to near-maximal failure, with a slight volume increase in the final three weeks for a maximum stimulus overreach; and Week 12 is a crucial deload, cutting volume and intensity by half to dissipate fatigue and solidify gains. For nutrition, if the goal is muscle gain, a caloric surplus of 250-500 calories is recommended, while a fat loss goal (500-750 calorie deficit) requires mandatory training adjustments, reducing all non-compound sets by one and limiting compound lifts to 1 RIR to prevent burnout. Workouts average 60-90 minutes. Prioritize quality of effort over marathon sessions.
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedNov 15, 2025 01:57
- Last EditedNov 15, 2025 09:46
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11%
Hamstrings
10%
Glutes
9%
Upper Back
8.7%
Triceps
8.1%
Biceps
7.1%
Lats
7%
Front Delts
6.6%
Chest
6%
Middle Delts
5.2%
Lower Back
4.8%
Calves
4.7%
Abs
4.1%
Rear Delts
2.8%
Other
2.5%
Adductors
1.2%
Forearms
0.7%
Abductors
0.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Low Bar)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Standing Calf Raise
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Standing Calf Raise
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Standing Calf Raise
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Leg Curl
2
10-12 reps
RPE 10
5
Standing Calf Raise
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 7
3
Leg Extension
2
5-8 reps
RPE 7
4
Leg Curl
2
5-8 reps
RPE 7
5
Standing Calf Raise
3
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Shoulder Press (Machine)
3
6-8 reps
RPE 9
4
Underhand Lat Pulldown
3
8-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Shoulder Press (Machine)
3
6-8 reps
RPE 9
4
Underhand Lat Pulldown
3
8-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Shoulder Press (Machine)
3
6-8 reps
RPE 9
4
Underhand Lat Pulldown
3
8-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Shoulder Press (Machine)
3
6-8 reps
RPE 9
4
Underhand Lat Pulldown
3
8-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
3
Shoulder Press (Machine)
3
6-8 reps
RPE 10
4
Underhand Lat Pulldown
3
8-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
3
Shoulder Press (Machine)
3
6-8 reps
RPE 10
4
Underhand Lat Pulldown
3
8-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
3
Shoulder Press (Machine)
3
6-8 reps
RPE 10
4
Underhand Lat Pulldown
3
8-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
3
Shoulder Press (Machine)
3
6-8 reps
RPE 10
4
Underhand Lat Pulldown
3
8-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Underhand Lat Pulldown
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Underhand Lat Pulldown
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Underhand Lat Pulldown
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
4-6 reps
RPE 7
2
Bent Over Row (Barbell)
3
4-6 reps
RPE 7
3
Shoulder Press (Machine)
2
4-6 reps
RPE 7
4
Underhand Lat Pulldown
2
4-6 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
1
6-10 reps
RPE 7
6
Bicep Curl (Barbell)
1
6-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Reverse Hyperextension
4
10-15 reps
RPE 9
3
Bulgarian Split Squat (Bodyweight)
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Decline Crunch (Weighted)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Reverse Hyperextension
4
10-15 reps
RPE 9
3
Bulgarian Split Squat (Bodyweight)
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Decline Crunch (Weighted)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Reverse Hyperextension
4
10-15 reps
RPE 9
3
Bulgarian Split Squat (Bodyweight)
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Decline Crunch (Weighted)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Reverse Hyperextension
4
10-15 reps
RPE 9
3
Bulgarian Split Squat (Bodyweight)
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 9
5
Decline Crunch (Weighted)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Reverse Hyperextension
4
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Decline Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Reverse Hyperextension
4
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Decline Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Reverse Hyperextension
4
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Decline Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 10
2
Reverse Hyperextension
4
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Decline Crunch (Weighted)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 10
2
Reverse Hyperextension
3
10-15 reps
RPE 10
3
Split Squat (Smith Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Decline Crunch (Weighted)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 10
2
Reverse Hyperextension
3
10-15 reps
RPE 10
3
Split Squat (Smith Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Decline Crunch (Weighted)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 10
2
Reverse Hyperextension
3
10-15 reps
RPE 10
3
Split Squat (Smith Machine)
2
10-15 reps
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Decline Crunch (Weighted)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 7
2
Reverse Hyperextension
3
6-8 reps
RPE 7
3
Split Squat (Smith Machine)
2
6-8 reps
RPE 7
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Decline Crunch (Weighted)
2
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
RPE 9
2
Chest Supported Row (Machine)
4
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
RPE 9
2
Chest Supported Row (Machine)
4
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
RPE 9
2
Chest Supported Row (Machine)
4
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
RPE 9
2
Chest Supported Row (Machine)
4
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
RPE 10
2
Chest Supported Row (Machine)
4
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
RPE 10
2
Chest Supported Row (Machine)
4
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
RPE 10
2
Chest Supported Row (Machine)
4
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10-15 reps
RPE 10
2
Chest Supported Row (Machine)
4
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Cable)
3
10-20 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
12-20 reps
RPE 10
5
Bicep Curl (Barbell)
2
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Cable)
3
10-20 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
12-20 reps
RPE 10
5
Bicep Curl (Barbell)
2
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10-15 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
3
Lateral Raise (Cable)
3
10-20 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
12-20 reps
RPE 10
5
Bicep Curl (Barbell)
2
10-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
RPE 7
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 7
3
Lateral Raise (Cable)
3
6-10 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
6-10 reps
RPE 7
5
Bicep Curl (Barbell)
2
6-8 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
6-8 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)4 Sets
6-8 Reps
@8
2
Bent Over Row (Barbell)4 Sets
6-8 Reps
@8
3
Shoulder Press (Machine)3 Sets
6-8 Reps
@9
4
Underhand Lat Pulldown3 Sets
8-10 Reps
@9
5
V-Handle Tricep Pushdown (Cable)2 Sets
12-15 Reps
@9
6
Bicep Curl (Barbell)2 Sets
12-15 Reps
@9
Day 1
1
Squat (Low Bar)4 Sets
6-8 Reps
@8
2
Romanian Deadlift (Barbell)4 Sets
6-8 Reps
@8
3
Leg Extension3 Sets
10-12 Reps
@9
4
Leg Curl3 Sets
10-12 Reps
@9
5
Standing Calf Raise3 Sets
6-8 Reps
@9
Day 4
1
Leg Press4 Sets
10-15 Reps
@9
2
Reverse Hyperextension4 Sets
10-15 Reps
@9
3
Bulgarian Split Squat (Bodyweight)3 Sets
10-15 Reps
@8
4
Standing Calf Raise3 Sets
10-15 Reps
@9
5
Decline Crunch (Weighted)3 Sets
12-15 Reps
@8
Day 5
1
Incline Chest Press (Machine)4 Sets
10-15 Reps
@9
2
Chest Supported Row (Machine)4 Sets
10-15 Reps
@9
3
Lateral Raise (Dumbbell)4 Sets
10-20 Reps
@10
4
Rear Delt Fly (Dumbbell)3 Sets
12-20 Reps
@8
5
Bicep Curl (Barbell)3 Sets
10-15 Reps
@10
6
V-Handle Tricep Pushdown (Cable)3 Sets
10-15 Reps
@10
Day 6
1
Stretching1 Set
-
Day 3
1
Light Jog1 Set
30 mins
@6
Day 7
1
Stretching1 Set
-