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Program Description

Gain muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 28, 2025 04:22
  • Last Edited
    Dec 28, 2025 05:23
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.1%
Upper Back
12.6%
Front Delts
11.7%
Biceps
8.3%
Middle Delts
8.1%
Quadriceps
7.7%
Hamstrings
7.7%
Chest
6.3%
Lats
5.9%
Glutes
5%
Forearms
3.4%
Abs
2.5%
Adductors
1.8%
Rear Delts
1.4%
Lower Back
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8.5
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Arnold Press
3
9 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8.5
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Arnold Press
3
9 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8.5
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Arnold Press
3
9 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8.5
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Arnold Press
3
9 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8.5
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Arnold Press
3
9 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8.5
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Arnold Press
3
9 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8.5
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Arnold Press
3
9 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8.5
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Arnold Press
3
9 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8.5
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Arnold Press
3
9 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8.5
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Arnold Press
3
9 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8.5
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Arnold Press
3
9 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8.5
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Face Pull
3
10 reps
RPE 8
4
Arnold Press
3
9 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 9
4
Spider Curl
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 9
4
Spider Curl
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 9
4
Spider Curl
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 9
4
Spider Curl
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 9
4
Spider Curl
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 9
4
Spider Curl
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 9
4
Spider Curl
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 9
4
Spider Curl
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 9
4
Spider Curl
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 9
4
Spider Curl
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 9
4
Spider Curl
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 7
3
Leg Extension
3
10 reps
RPE 9
4
Spider Curl
3
10 reps
RPE 7
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
6
Skull Crusher (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
4 reps
RPE 9.5
2
Cable Crossover
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Arnold Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
4 reps
RPE 9.5
2
Cable Crossover
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Arnold Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
4 reps
RPE 9.5
2
Cable Crossover
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Arnold Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
4 reps
RPE 9.5
2
Cable Crossover
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Arnold Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
4 reps
RPE 9.5
2
Cable Crossover
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Arnold Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
4 reps
RPE 9.5
2
Cable Crossover
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Arnold Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
4 reps
RPE 9.5
2
Cable Crossover
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Arnold Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
4 reps
RPE 9.5
2
Cable Crossover
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Arnold Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
4 reps
RPE 9.5
2
Cable Crossover
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Arnold Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
4 reps
RPE 9.5
2
Cable Crossover
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Arnold Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
4 reps
RPE 9.5
2
Cable Crossover
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Arnold Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
4 reps
RPE 9.5
2
Cable Crossover
3
10 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
6
Arnold Press
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
5
Deadlift (Smith Machine)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
5
Deadlift (Smith Machine)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
5
Deadlift (Smith Machine)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
5
Deadlift (Smith Machine)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
5
Deadlift (Smith Machine)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
5
Deadlift (Smith Machine)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
5
Deadlift (Smith Machine)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
5
Deadlift (Smith Machine)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
5
Deadlift (Smith Machine)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
5
Deadlift (Smith Machine)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
5
Deadlift (Smith Machine)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
5
Deadlift (Smith Machine)
3
10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10+ reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
4 Sets
8 Reps
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8.5
Day 2
1
Lat Pulldown
4 Sets
12 Reps
@8.5
2
Seated Row (Cable)
3 Sets
12 Reps
@8
3
Face Pull
3 Sets
10 Reps
@8
4
Arnold Press
3 Sets
9 Reps
@8.5
5
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@7
6
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Smith Machine)
4 Sets
8 Reps
@9
2
Lying Leg Curl
3 Sets
12 Reps
@7
3
Leg Extension
3 Sets
10 Reps
@9
4
Spider Curl
3 Sets
10 Reps
@7
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
6
Skull Crusher (Barbell)
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Smith Machine)
4 Sets
4 Reps
@9.5
2
Cable Crossover
3 Sets
10 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
6
Arnold Press
3 Sets
10 Reps
@8
Day 5
1
Squat (Smith Machine)
4 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@9
3
Lying Leg Curl
3 Sets
10 Reps
@7
4
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@7
5
Deadlift (Smith Machine)
3 Sets
10 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
10+ Reps
@8