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BoostcampPNG

Dr.Density’s Girth Guide

by Hot Daniel
4 athletes joined

Program Description

This program is designed to turn your average Johnny Pencilneck into a stout and succulent Horse.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding, Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 21, 2026 04:56
  • Last Edited
    Feb 05, 2026 10:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Biceps
10.1%
Front Delts
9.5%
Quadriceps
8.9%
Hamstrings
8.9%
Upper Back
7.7%
Glutes
7.1%
Middle Delts
7.1%
Lats
6%
Chest
4.2%
Calves
3.6%
Forearms
3.6%
Lower Back
2.4%
Adductors
2.1%
Abductors
1.8%
Rear Delts
1.8%
Abs
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
High Bar Squat (Barbell)
1
1-2 reps
95%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 7.5
5
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1-2 reps
95%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 7.5
5
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1-2 reps
95%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 7.5
5
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1-2 reps
95%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 7.5
5
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1-2 reps
95%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 7.5
5
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1-2 reps
95%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 7.5
5
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1-2 reps
95%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 7.5
5
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1-2 reps
95%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 7.5
5
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1-2 reps
95%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 7.5
5
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1-2 reps
95%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 7.5
5
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1-2 reps
95%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 7.5
5
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1-2 reps
95%
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 7.5
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 7.5
5
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-2 reps
95%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
3A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
3B
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 7.5
4
Leg Extension
2
0.5 mins
RPE 7.5
5
Good Morning
2
0.5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-2 reps
95%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
3A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
3B
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 7.5
4
Leg Extension
2
0.5 mins
RPE 7.5
5
Good Morning
2
0.5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-2 reps
95%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
3A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
3B
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 7.5
4
Leg Extension
2
0.5 mins
RPE 7.5
5
Good Morning
2
0.5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-2 reps
95%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
3A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
3B
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 7.5
4
Leg Extension
2
0.5 mins
RPE 7.5
5
Good Morning
2
0.5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-2 reps
95%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
3A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
3B
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 7.5
4
Leg Extension
2
0.5 mins
RPE 7.5
5
Good Morning
2
0.5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-2 reps
95%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
3A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
3B
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 7.5
4
Leg Extension
2
0.5 mins
RPE 7.5
5
Good Morning
2
0.5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-2 reps
95%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
3A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
3B
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 7.5
4
Leg Extension
2
0.5 mins
RPE 7.5
5
Good Morning
2
0.5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-2 reps
95%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
3A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
3B
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 7.5
4
Leg Extension
2
0.5 mins
RPE 7.5
5
Good Morning
2
0.5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-2 reps
95%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
3A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
3B
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 7.5
4
Leg Extension
2
0.5 mins
RPE 7.5
5
Good Morning
2
0.5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-2 reps
95%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
3A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
3B
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 7.5
4
Leg Extension
2
0.5 mins
RPE 7.5
5
Good Morning
2
0.5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-2 reps
95%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
3A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
3B
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 7.5
4
Leg Extension
2
0.5 mins
RPE 7.5
5
Good Morning
2
0.5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-2 reps
95%
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
3A
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 7.5
3B
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 7.5
4
Leg Extension
2
0.5 mins
RPE 7.5
5
Good Morning
2
0.5 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Seated Row (Cable)
3
0.5 mins
RPE 7.5
3
Isometric Squat
3
0.5 mins
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
15-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Seated Row (Cable)
3
0.5 mins
RPE 7.5
3
Isometric Squat
3
0.5 mins
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
15-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Seated Row (Cable)
3
0.5 mins
RPE 7.5
3
Isometric Squat
3
0.5 mins
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
15-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Seated Row (Cable)
3
0.5 mins
RPE 7.5
3
Isometric Squat
3
0.5 mins
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
15-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Seated Row (Cable)
3
0.5 mins
RPE 7.5
3
Isometric Squat
3
0.5 mins
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
15-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Seated Row (Cable)
3
0.5 mins
RPE 7.5
3
Isometric Squat
3
0.5 mins
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
15-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Seated Row (Cable)
3
0.5 mins
RPE 7.5
3
Isometric Squat
3
0.5 mins
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
15-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Seated Row (Cable)
3
0.5 mins
RPE 7.5
3
Isometric Squat
3
0.5 mins
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
15-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Seated Row (Cable)
3
0.5 mins
RPE 7.5
3
Isometric Squat
3
0.5 mins
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
15-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Seated Row (Cable)
3
0.5 mins
RPE 7.5
3
Isometric Squat
3
0.5 mins
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
15-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Seated Row (Cable)
3
0.5 mins
RPE 7.5
3
Isometric Squat
3
0.5 mins
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
15-20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Seated Row (Cable)
3
0.5 mins
RPE 7.5
3
Isometric Squat
3
0.5 mins
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
15-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1-2 reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8+ reps
RPE 7.5
3
Leg Curl
3
0.5 mins
RPE 7.5
4A
Seated Calf Raise
3
15-20 reps
RPE 7.5
4B
Tib Raise
3
0.5 mins
RPE 7.5
5
Single Leg Press
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1-2 reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8+ reps
RPE 7.5
3
Leg Curl
3
0.5 mins
RPE 7.5
4A
Seated Calf Raise
3
15-20 reps
RPE 7.5
4B
Tib Raise
3
0.5 mins
RPE 7.5
5
Single Leg Press
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1-2 reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8+ reps
RPE 7.5
3
Leg Curl
3
0.5 mins
RPE 7.5
4A
Seated Calf Raise
3
15-20 reps
RPE 7.5
4B
Tib Raise
3
0.5 mins
RPE 7.5
5
Single Leg Press
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1-2 reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8+ reps
RPE 7.5
3
Leg Curl
3
0.5 mins
RPE 7.5
4A
Seated Calf Raise
3
15-20 reps
RPE 7.5
4B
Tib Raise
3
0.5 mins
RPE 7.5
5
Single Leg Press
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1-2 reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8+ reps
RPE 7.5
3
Leg Curl
3
0.5 mins
RPE 7.5
4A
Seated Calf Raise
3
15-20 reps
RPE 7.5
4B
Tib Raise
3
0.5 mins
RPE 7.5
5
Single Leg Press
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1-2 reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8+ reps
RPE 7.5
3
Leg Curl
3
0.5 mins
RPE 7.5
4A
Seated Calf Raise
3
15-20 reps
RPE 7.5
4B
Tib Raise
3
0.5 mins
RPE 7.5
5
Single Leg Press
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1-2 reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8+ reps
RPE 7.5
3
Leg Curl
3
0.5 mins
RPE 7.5
4A
Seated Calf Raise
3
15-20 reps
RPE 7.5
4B
Tib Raise
3
0.5 mins
RPE 7.5
5
Single Leg Press
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1-2 reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8+ reps
RPE 7.5
3
Leg Curl
3
0.5 mins
RPE 7.5
4A
Seated Calf Raise
3
15-20 reps
RPE 7.5
4B
Tib Raise
3
0.5 mins
RPE 7.5
5
Single Leg Press
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1-2 reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8+ reps
RPE 7.5
3
Leg Curl
3
0.5 mins
RPE 7.5
4A
Seated Calf Raise
3
15-20 reps
RPE 7.5
4B
Tib Raise
3
0.5 mins
RPE 7.5
5
Single Leg Press
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1-2 reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8+ reps
RPE 7.5
3
Leg Curl
3
0.5 mins
RPE 7.5
4A
Seated Calf Raise
3
15-20 reps
RPE 7.5
4B
Tib Raise
3
0.5 mins
RPE 7.5
5
Single Leg Press
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1-2 reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8+ reps
RPE 7.5
3
Leg Curl
3
0.5 mins
RPE 7.5
4A
Seated Calf Raise
3
15-20 reps
RPE 7.5
4B
Tib Raise
3
0.5 mins
RPE 7.5
5
Single Leg Press
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1-2 reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
3
8+ reps
RPE 7.5
3
Leg Curl
3
0.5 mins
RPE 7.5
4A
Seated Calf Raise
3
15-20 reps
RPE 7.5
4B
Tib Raise
3
0.5 mins
RPE 7.5
5
Single Leg Press
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 9
1B
Tricep Extension (Barbell)
2
15-20 reps
RPE 9
2A
Spider Curl
2
AMRAP
RPE 9-10
2B
Preacher Curl (Barbell)
2
AMRAP
RPE 9-10
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 9-10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
5
Wall Sit
2
0.5 mins
RPE 7.5
6
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 9
1B
Tricep Extension (Barbell)
2
15-20 reps
RPE 9
2A
Spider Curl
2
AMRAP
RPE 9-10
2B
Preacher Curl (Barbell)
2
AMRAP
RPE 9-10
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 9-10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
5
Wall Sit
2
0.5 mins
RPE 7.5
6
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 9
1B
Tricep Extension (Barbell)
2
15-20 reps
RPE 9
2A
Spider Curl
2
AMRAP
RPE 9-10
2B
Preacher Curl (Barbell)
2
AMRAP
RPE 9-10
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 9-10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
5
Wall Sit
2
0.5 mins
RPE 7.5
6
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 9
1B
Tricep Extension (Barbell)
2
15-20 reps
RPE 9
2A
Spider Curl
2
AMRAP
RPE 9-10
2B
Preacher Curl (Barbell)
2
AMRAP
RPE 9-10
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 9-10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
5
Wall Sit
2
0.5 mins
RPE 7.5
6
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 9
1B
Tricep Extension (Barbell)
2
15-20 reps
RPE 9
2A
Spider Curl
2
AMRAP
RPE 9-10
2B
Preacher Curl (Barbell)
2
AMRAP
RPE 9-10
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 9-10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
5
Wall Sit
2
0.5 mins
RPE 7.5
6
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 9
1B
Tricep Extension (Barbell)
2
15-20 reps
RPE 9
2A
Spider Curl
2
AMRAP
RPE 9-10
2B
Preacher Curl (Barbell)
2
AMRAP
RPE 9-10
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 9-10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
5
Wall Sit
2
0.5 mins
RPE 7.5
6
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 9
1B
Tricep Extension (Barbell)
2
15-20 reps
RPE 9
2A
Spider Curl
2
AMRAP
RPE 9-10
2B
Preacher Curl (Barbell)
2
AMRAP
RPE 9-10
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 9-10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
5
Wall Sit
2
0.5 mins
RPE 7.5
6
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 9
1B
Tricep Extension (Barbell)
2
15-20 reps
RPE 9
2A
Spider Curl
2
AMRAP
RPE 9-10
2B
Preacher Curl (Barbell)
2
AMRAP
RPE 9-10
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 9-10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
5
Wall Sit
2
0.5 mins
RPE 7.5
6
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 9
1B
Tricep Extension (Barbell)
2
15-20 reps
RPE 9
2A
Spider Curl
2
AMRAP
RPE 9-10
2B
Preacher Curl (Barbell)
2
AMRAP
RPE 9-10
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 9-10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
5
Wall Sit
2
0.5 mins
RPE 7.5
6
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 9
1B
Tricep Extension (Barbell)
2
15-20 reps
RPE 9
2A
Spider Curl
2
AMRAP
RPE 9-10
2B
Preacher Curl (Barbell)
2
AMRAP
RPE 9-10
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 9-10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
5
Wall Sit
2
0.5 mins
RPE 7.5
6
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 9
1B
Tricep Extension (Barbell)
2
15-20 reps
RPE 9
2A
Spider Curl
2
AMRAP
RPE 9-10
2B
Preacher Curl (Barbell)
2
AMRAP
RPE 9-10
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 9-10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
5
Wall Sit
2
0.5 mins
RPE 7.5
6
Isometric Benchpress
3
0.5 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 9
1B
Tricep Extension (Barbell)
2
15-20 reps
RPE 9
2A
Spider Curl
2
AMRAP
RPE 9-10
2B
Preacher Curl (Barbell)
2
AMRAP
RPE 9-10
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 9-10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9-10
5
Wall Sit
2
0.5 mins
RPE 7.5
6
Isometric Benchpress
3
0.5 mins
RPE 7.5
Week 1
1 / 12 Weeks
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
95%
2
Seated Row (Cable)
3 Sets
0.5 mins
@7.5
3
Isometric Squat
3 Sets
0.5 mins
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@7.5
5
Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@7.5
Day 2
1
Bench Press (Barbell)
1 Set
1-2 Reps
95%
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@7.5
3A
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
@7.5
3B
Single Arm Overhead Tricep Extension
3 Sets
12-15 Reps
@7.5
4
Leg Extension
2 Sets
0.5 mins
@7.5
5
Good Morning
2 Sets
0.5 Reps
@7.5
Day 1
1
High Bar Squat (Barbell)
1 Set
1-2 Reps
95%
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7.5
3
Seated Overhead Press (Barbell)
3 Sets
8-12 Reps
@7.5
4
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
@7.5
5
Isometric Benchpress
3 Sets
0.5 mins
@7.5
Day 4
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1-2 Reps
95%
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8+ Reps
@7.5
3
Leg Curl
3 Sets
0.5 mins
@7.5
4A
Seated Calf Raise
3 Sets
15-20 Reps
@7.5
4B
Tib Raise
3 Sets
0.5 mins
@7.5
5
Single Leg Press
3 Sets
8-12 Reps
@7.5
Day 5
1A
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@9
1B
Tricep Extension (Barbell)
2 Sets
15-20 Reps
@9
2A
Spider Curl
2 Sets
AMRAP
@9-10
2B
Preacher Curl (Barbell)
2 Sets
AMRAP
@9-10
3
Tricep Pushdown (Cable)
2 Sets
AMRAP
@9-10
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9-10
5
Wall Sit
2 Sets
0.5 mins
@7.5
6
Isometric Benchpress
3 Sets
0.5 mins
@7.5