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BoostcampPNG

PP-up (2.0)

by Abner G.

Program Description

Gym strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 28, 2025 07:04
  • Last Edited
    Oct 01, 2025 06:29
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.7%
Biceps
15.2%
Upper Back
14.7%
Lats
12.5%
Front Delts
11.7%
Middle Delts
11.6%
Chest
9.6%
Forearms
3.9%
Rear Delts
3.8%
Abs
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Single Arm Iso Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
8
Cable Low Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
9A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
9B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
5-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Single Arm Iso Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
8B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
9
Preacher Curl (Dumbbell)
1
1
1
8-14 reps
8-14 reps
8-14 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Single Arm Iso Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
8
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
9A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
9B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
5-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Single Arm Iso Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
8B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
9
Preacher Curl (Dumbbell)
1
1
1
8-14 reps
8-14 reps
8-14 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Single Arm Iso Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
8
Cable Low Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
9A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
9B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
5-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Single Arm Iso Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
8B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
9
Preacher Curl (Dumbbell)
1
1
1
8-14 reps
8-14 reps
8-14 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Single Arm Iso Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
8
Face Pull
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
9A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
9B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
5-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Single Arm Iso Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
8B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
9
Preacher Curl (Dumbbell)
1
1
1
8-14 reps
8-14 reps
8-14 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Single Arm Iso Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
8
Cable Low Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
9A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
9B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8-12 reps
5-8 reps
RPE 7.5
RPE 9.5
2
Dip (Weighted)
3
5-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Single Arm Iso Row
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
8B
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 9
9
Preacher Curl (Dumbbell)
1
1
1
8-14 reps
8-14 reps
8-14 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1-3 reps
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
1-3 reps
RPE 10
3
Dip (Weighted)
1
AMRAP
RPE 9
4
Pull-Up (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8-12 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 10
3
Tricep Extension (Cable)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
8-14 reps
8-14 reps
8-14 reps
RPE 8
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Military Press (Smith Machine)
1
2
1
8-12 reps
6-10 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
1
1
1
8-14 reps
8-14 reps
8-14 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8-12 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 10
3
Tricep Extension (Cable)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
8-14 reps
8-14 reps
8-14 reps
RPE 8
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Military Press (Smith Machine)
1
2
1
8-12 reps
6-10 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
1
1
1
8-14 reps
8-14 reps
8-14 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8-12 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 10
3
Tricep Extension (Cable)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
8-14 reps
8-14 reps
8-14 reps
RPE 8
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Military Press (Smith Machine)
1
2
1
8-12 reps
6-10 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
1
1
1
8-14 reps
8-14 reps
8-14 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8-12 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 10
3
Tricep Extension (Cable)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
8-14 reps
8-14 reps
8-14 reps
RPE 8
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Military Press (Smith Machine)
1
2
1
8-12 reps
6-10 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
1
1
1
8-14 reps
8-14 reps
8-14 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8-12 reps
5-8 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 10
3
Tricep Extension (Cable)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
8-14 reps
8-14 reps
8-14 reps
RPE 8
RPE 9
RPE 10
7
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Military Press (Smith Machine)
1
2
1
8-12 reps
6-10 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
1
1
1
8-14 reps
8-14 reps
8-14 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Single Arm Rear Delt Cable Fly
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Cable)
3
6-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
7
Shrug (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Rear Delt Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Single Arm Rear Delt Cable Fly
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Cable)
3
6-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
7
Shrug (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Rear Delt Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Single Arm Rear Delt Cable Fly
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Cable)
3
6-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
7
Shrug (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Rear Delt Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Single Arm Rear Delt Cable Fly
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Cable)
3
6-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
7
Shrug (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Rear Delt Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Single Arm Rear Delt Cable Fly
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Cable)
3
6-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
7
Shrug (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Rear Delt Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
5
Seated Wide-Grip Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 11 Weeks
Day 2
1
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
8-12 Reps
5-8 Reps
8-12 Reps
@8
@9
@10
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@10
3
Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
4
Chest Fly (Machine)
3 Sets
8-12 Reps
@8
5
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-14 Reps
8-14 Reps
8-14 Reps
@8
@9
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 3
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
2
Lat Pulldown (Single Arm)
3 Sets
6-12 Reps
@8
3
Chest Supported Row (Machine)
1 Set
2 Sets
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
4
Single Arm Rear Delt Cable Fly
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Bicep Curl (Cable)
3 Sets
6-10 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@8
7
Shrug (Dumbbell)
3 Sets
8-12 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
8-12 Reps
5-8 Reps
@7.5
@9.5
2
Dip (Weighted)
3 Sets
8-12 Reps
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
4
Lat Pulldown
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
6
Single Arm Iso Row
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
7
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
8
Cable Low Row
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
9A
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
9B
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@9