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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 24, 2024 09:02
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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