Program Description
The program is designed for hypertrophy with a focus on chest, shoulders and lats, allowing for minimal overlap/stress on climbing muscles such that rest days can be spent bouldering. Key Progression Rules: - Compounds (bench, OHP, incline, deadlift/RDL, leg press, pull-up): Add 2.5–5 kg once you hit top reps in range with prescribed RIR. - Isolations (raises, curls, flys): Increase reps first, then weight (e.g. go 12→15 before bumping load). - Bouldering days: If forearms feel trashed, use straps for rows/pulldowns to protect finger recovery.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedAug 30, 2025 05:43
- Last EditedOct 01, 2025 02:23
Summary
Elevate your climbing game with Sun's 12-Week Hypertrophy for Climbers program! This comprehensive 12-week plan, designed for four days a week, focuses on building strength and muscle specifically tailored for climbers. Each session includes targeted exercises like weighted pull-ups, bench presses, and deadlifts, ensuring you develop the power and endurance needed to conquer any route. With a mix of barbell and dumbbell movements, you'll enhance your overall performance while enjoying a structured approach to hypertrophy training. Get ready to climb higher and stronger!
Muscle Engagement
Front
Back
MuscleSet
Chest
10.9%
Front Delts
10.6%
Triceps
10.6%
Quadriceps
10.3%
Upper Back
8.6%
Glutes
8.4%
Middle Delts
8.2%
Hamstrings
7.7%
Lats
7.4%
Biceps
4.8%
Lower Back
3.3%
Abs
3%
Rear Delts
2.6%
Calves
2.2%
Abductors
0.6%
Forearms
0.4%
Adductors
0.3%
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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
Pull-Up (Weighted)
4
6-8 reps
RPE 7-8
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7-8
4
Face Pull
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 7-8
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7-8
4
Face Pull
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 7-8
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7-8
4
Face Pull
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 7-8
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7-8
4
Face Pull
3
12-15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8-9
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8-9
4
Face Pull
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8-9
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8-9
4
Face Pull
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 8-9
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8-9
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8-9
4
Face Pull
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 6-7
2
Lat Pulldown (Neutral Grip)
1
10-12 reps
RPE 6-7
3
Chest Supported Row (Dumbbell)
1
8-10 reps
RPE 6-7
4
Face Pull
1
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
1
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 9-10
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9-10
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9-10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 9-10
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9-10
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9-10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
RPE 9-10
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9-10
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9-10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 6-7
2
Lat Pulldown (Neutral Grip)
1
10-12 reps
RPE 6-7
3
Chest Supported Row (Dumbbell)
1
8-10 reps
RPE 6-7
4
Face Pull
1
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
1
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Overhead Press (Barbell)
3
6-8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8-9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 6-7
2
Overhead Press (Barbell)
1
6-8 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 7
5
Overhead Tricep Extension (Dumbbell)
1
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9-10
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9-10
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9-10
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9-10
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 6-7
2
Overhead Press (Barbell)
1
6-8 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 6-7
4
Lateral Raise (Dumbbell)
1
12-15 reps
RPE 7
5
Overhead Tricep Extension (Dumbbell)
1
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7
2
Leg Press
4
8-10 reps
RPE 7-8
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Extension
3
12-15 reps
RPE 7-8
5
Calf Raise (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7
2
Leg Press
4
8-10 reps
RPE 7-8
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Extension
3
12-15 reps
RPE 7-8
5
Calf Raise (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7
2
Leg Press
4
8-10 reps
RPE 7-8
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Extension
3
12-15 reps
RPE 7-8
5
Calf Raise (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 7
2
Leg Press
4
8-10 reps
RPE 7-8
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 7-8
4
Leg Extension
3
12-15 reps
RPE 7-8
5
Calf Raise (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8-9
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 8-9
4
Leg Extension
3
12-15 reps
RPE 8-9
5
Calf Raise (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8-9
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 8-9
4
Leg Extension
3
12-15 reps
RPE 8-9
5
Calf Raise (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8-9
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 8-9
4
Leg Extension
3
12-15 reps
RPE 8-9
5
Calf Raise (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6-7
3
Hip Thrust (Barbell)
1
8-10 reps
RPE 6-7
4
Leg Extension
1
12-15 reps
RPE 6-7
5
Calf Raise (Machine)
1
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 9
2
Leg Press
4
8-10 reps
RPE 9-10
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Calf Raise (Machine)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 9
2
Leg Press
4
8-10 reps
RPE 9-10
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Calf Raise (Machine)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 9
2
Leg Press
4
8-10 reps
RPE 9-10
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Calf Raise (Machine)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 6
2
Leg Press
2
8-10 reps
RPE 6-7
3
Hip Thrust (Barbell)
1
8-10 reps
RPE 6-7
4
Leg Extension
1
12-15 reps
RPE 6-7
5
Calf Raise (Machine)
1
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Dip (Weighted)
3
8-10 reps
RPE 7-8
6
Straight Arm Pulldown
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Dip (Weighted)
3
8-10 reps
RPE 7-8
6
Straight Arm Pulldown
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Chest Fly (Cable)
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Dip (Weighted)
3
8-10 reps
RPE 7-8
6
Straight Arm Pulldown
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Goblet Squat
3
10-12 reps
RPE 7-8
6
Chest Fly (Machine)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 9
5
Goblet Squat
3
10-12 reps
RPE 8-9
6
Chest Fly (Machine)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 9
5
Goblet Squat
3
10-12 reps
RPE 8-9
6
Chest Fly (Machine)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8-9
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 9
5
Goblet Squat
3
10-12 reps
RPE 8-9
6
Chest Fly (Machine)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 6-7
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 6-7
3
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
1
8-10 reps
RPE 7
5
Goblet Squat
1
10-12 reps
RPE 6-7
6
Chest Fly (Machine)
1
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 10
5
Goblet Squat
3
10-12 reps
RPE 9-10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 10
5
Goblet Squat
3
10-12 reps
RPE 9-10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 10
4
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 10
5
Goblet Squat
3
10-12 reps
RPE 9-10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 6-7
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 6-7
3
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
1
8-10 reps
RPE 7
5
Goblet Squat
1
10-12 reps
RPE 6-7
6
Chest Fly (Machine)
1
12-15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Weighted)4 Sets
6-8 Reps
@7-8
2
Lat Pulldown (Neutral Grip)3 Sets
10-12 Reps
@7-8
3
Chest Supported Row (Dumbbell)3 Sets
8-10 Reps
@7-8
4
Face Pull3 Sets
12-15 Reps
@8
5
Bicep Curl (Dumbbell)3 Sets
10-12 Reps
@8
Day 2
1
Bench Press (Barbell)4 Sets
6-8 Reps
@7-8
2
Overhead Press (Barbell)3 Sets
6-8 Reps
@7-8
3
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
@7-8
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@8
5
Overhead Tricep Extension (Dumbbell)3 Sets
10-12 Reps
@8
Day 3
1
Deadlift (Barbell)4 Sets
4-6 Reps
@7
2
Leg Press4 Sets
8-10 Reps
@7-8
3
Hip Thrust (Barbell)3 Sets
8-10 Reps
@7-8
4
Leg Extension3 Sets
12-15 Reps
@7-8
5
Calf Raise (Machine)3 Sets
12-15 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)4 Sets
6-8 Reps
@7-8
2
Seated Shoulder Press (Dumbbell)3 Sets
8-10 Reps
@7-8
3
Chest Fly (Cable)3 Sets
12-15 Reps
@8
4
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@8
5
Dip (Weighted)3 Sets
8-10 Reps
@7-8
6
Straight Arm Pulldown2 Sets
12-15 Reps
@8