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Warrior

by Christian G.
1 athletes joined

Program Description

Warrior is for the people that want to be strong, functional, and big all at the same time.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 10, 2024 07:35
  • Last Edited
    Jun 18, 2025 08:16

Summary

Unleash your inner warrior with this comprehensive 12-week program designed to build strength and muscle across all major muscle groups. Comprising four intense training days each week, you'll tackle targeted workouts for chest and triceps, back and biceps, and more, utilizing a mix of free weights, machines, and bodyweight exercises. Each session is crafted to push your limits and maximize gains, ensuring you progress week after week. Equip yourself with the tools for transformation and prepare to conquer your fitness goals!
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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
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Tricep Rope Push Down (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Barbell Row
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
3
Straight Bar Lat Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Hammer Curl
2
1
6-10 reps
12-15 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Barbell Row
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
3
Straight Bar Lat Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Hammer Curl
2
1
6-10 reps
12-15 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Barbell Row
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
3
Straight Bar Lat Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Hammer Curl
2
1
6-10 reps
12-15 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Barbell Row
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
3
Straight Bar Lat Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Hammer Curl
2
1
6-10 reps
12-15 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Barbell Row
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
3
Straight Bar Lat Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Hammer Curl
2
1
6-10 reps
12-15 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Barbell Row
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
3
Straight Bar Lat Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Hammer Curl
2
1
6-10 reps
12-15 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Barbell Row
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
3
Straight Bar Lat Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Hammer Curl
2
1
6-10 reps
12-15 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Barbell Row
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
3
Straight Bar Lat Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Hammer Curl
2
1
6-10 reps
12-15 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Barbell Row
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
3
Straight Bar Lat Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Hammer Curl
2
1
6-10 reps
12-15 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Barbell Row
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
3
Straight Bar Lat Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Hammer Curl
2
1
6-10 reps
12-15 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Barbell Row
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
3
Straight Bar Lat Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Hammer Curl
2
1
6-10 reps
12-15 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
2
Barbell Row
2
1
5-8 reps
8-12 reps
RPE 9
RPE 10
3
Straight Bar Lat Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Hammer Curl
2
1
6-10 reps
12-15 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Goblet Squat
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Leg Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Goblet Squat
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Leg Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Goblet Squat
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Leg Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Goblet Squat
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Leg Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Goblet Squat
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Leg Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Goblet Squat
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Leg Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Goblet Squat
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Leg Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Goblet Squat
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Leg Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Goblet Squat
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Leg Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Goblet Squat
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Leg Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Goblet Squat
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Leg Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Stiff Leg Deadlift
3
5-8 reps
RPE 9
3
Goblet Squat
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
5
Leg Extension
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
6
Leg Curl
2
1
8-12 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
4
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Weighted)
3
5-8 reps
RPE 9
3
Dip (Weighted)
3
5-8 reps
RPE 9
4
Hammer Curl
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
5
Skull Crusher (Barbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
7
Single Arm Overhead Tricep Extension
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
10
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Weighted)
3
5-8 reps
RPE 9
3
Dip (Weighted)
3
5-8 reps
RPE 9
4
Hammer Curl
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
5
Skull Crusher (Barbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
7
Single Arm Overhead Tricep Extension
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
10
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Weighted)
3
5-8 reps
RPE 9
3
Dip (Weighted)
3
5-8 reps
RPE 9
4
Hammer Curl
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
5
Skull Crusher (Barbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
7
Single Arm Overhead Tricep Extension
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
10
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Weighted)
3
5-8 reps
RPE 9
3
Dip (Weighted)
3
5-8 reps
RPE 9
4
Hammer Curl
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
5
Skull Crusher (Barbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
7
Single Arm Overhead Tricep Extension
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
10
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Weighted)
3
5-8 reps
RPE 9
3
Dip (Weighted)
3
5-8 reps
RPE 9
4
Hammer Curl
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
5
Skull Crusher (Barbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
7
Single Arm Overhead Tricep Extension
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
10
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Weighted)
3
5-8 reps
RPE 9
3
Dip (Weighted)
3
5-8 reps
RPE 9
4
Hammer Curl
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
5
Skull Crusher (Barbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
7
Single Arm Overhead Tricep Extension
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
10
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Weighted)
3
5-8 reps
RPE 9
3
Dip (Weighted)
3
5-8 reps
RPE 9
4
Hammer Curl
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
5
Skull Crusher (Barbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
7
Single Arm Overhead Tricep Extension
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
10
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Weighted)
3
5-8 reps
RPE 9
3
Dip (Weighted)
3
5-8 reps
RPE 9
4
Hammer Curl
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
5
Skull Crusher (Barbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
7
Single Arm Overhead Tricep Extension
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
10
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Weighted)
3
5-8 reps
RPE 9
3
Dip (Weighted)
3
5-8 reps
RPE 9
4
Hammer Curl
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
5
Skull Crusher (Barbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
7
Single Arm Overhead Tricep Extension
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
10
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Weighted)
3
5-8 reps
RPE 9
3
Dip (Weighted)
3
5-8 reps
RPE 9
4
Hammer Curl
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
5
Skull Crusher (Barbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
7
Single Arm Overhead Tricep Extension
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
10
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Weighted)
3
5-8 reps
RPE 9
3
Dip (Weighted)
3
5-8 reps
RPE 9
4
Hammer Curl
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
5
Skull Crusher (Barbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
7
Single Arm Overhead Tricep Extension
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
10
Shrug (Barbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Weighted)
3
5-8 reps
RPE 9
3
Dip (Weighted)
3
5-8 reps
RPE 9
4
Hammer Curl
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
5
Skull Crusher (Barbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
7
Single Arm Overhead Tricep Extension
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
10
Shrug (Barbell)
3
12-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 2
1
Wide Grip Pull-Up
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
2
Barbell Row
2 Sets
1 Set
5-8 Reps
8-12 Reps
@9
@10
3
Straight Bar Lat Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Hammer Curl
2 Sets
1 Set
6-10 Reps
12-15 Reps
@9
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
@9
2
Stiff Leg Deadlift
3 Sets
5-8 Reps
@9
3
Goblet Squat
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
6
Leg Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@10
7
Standing Calf Raise
4 Sets
12-15 Reps
@10
Day 4
1
Push Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Weighted)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
3 Sets
5-8 Reps
@9
4
Hammer Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
5
Skull Crusher (Barbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
7
Single Arm Overhead Tricep Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
8
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
9
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
10
Shrug (Barbell)
3 Sets
12-15 Reps
@10