logo
BoostcampPNG

Cedric's Ravage

by Cédric V.

Program Description

Powerbuilding focussed on Bench progress

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 15, 2026 08:47
  • Last Edited
    Mar 16, 2026 06:54
Muscle Engagement
Front
Back
MuscleSet
Front Delts
16.6%
Triceps
14.4%
Chest
12.2%
Biceps
8.2%
Middle Delts
7.4%
Hamstrings
6.7%
Abs
6.6%
Quadriceps
5.9%
Glutes
5.9%
Upper Back
4.5%
Lats
3.4%
Forearms
3%
Rear Delts
2.2%
Lower Back
2.2%
Adductors
0.7%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
85%
2
Bench Press (Paused)
3
4 reps
72%
3
Narrow Neutral Pulldown
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
10-15 reps
RPE 10
5
Wide Grip Pull-Up
2
10-15 reps
RPE 10
6
One Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
87%
2
Bench Press (Paused)
3
4 reps
74%
3
Narrow Neutral Pulldown
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
10-15 reps
RPE 10
5
Wide Grip Pull-Up
2
10-15 reps
RPE 10
6
One Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2 reps
90%
2
Bench Press (Paused)
3
3 reps
76%
3
Narrow Neutral Pulldown
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
10-15 reps
RPE 10
5
Wide Grip Pull-Up
2
10-15 reps
RPE 10
6
One Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2 reps
92%
2
Bench Press (Paused)
3
3 reps
78%
3
Narrow Neutral Pulldown
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
10-15 reps
RPE 10
5
Wide Grip Pull-Up
2
10-15 reps
RPE 10
6
One Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
75%
2
Narrow Neutral Pulldown
1
8-12 reps
RPE 10
3
Pec Deck (Machine)
1
10-15 reps
RPE 10
4
Wide Grip Pull-Up
1
10-15 reps
RPE 10
5
One Arm Machine Row
1
10-15 reps
RPE 10
6
Standing Pullover (Cable)
1
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
87%
2
Bench Press (Paused)
3
4 reps
74%
3
Narrow Neutral Pulldown
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
10-15 reps
RPE 10
5
Wide Grip Pull-Up
2
10-15 reps
RPE 10
6
One Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3 reps
89%
2
Bench Press (Paused)
3
4 reps
76%
3
Narrow Neutral Pulldown
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
10-15 reps
RPE 10
5
Wide Grip Pull-Up
2
10-15 reps
RPE 10
6
One Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2 reps
91%
2
Bench Press (Paused)
3
3 reps
78%
3
Narrow Neutral Pulldown
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
10-15 reps
RPE 10
5
Wide Grip Pull-Up
2
10-15 reps
RPE 10
6
One Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1-2 reps
93%
2
Bench Press (Paused)
3
3 reps
80%
3
Narrow Neutral Pulldown
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
10-15 reps
RPE 10
5
Wide Grip Pull-Up
2
10-15 reps
RPE 10
6
One Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3 reps
77%
2
Narrow Neutral Pulldown
1
8-12 reps
RPE 10
3
Pec Deck (Machine)
1
10-15 reps
RPE 10
4
Wide Grip Pull-Up
1
10-15 reps
RPE 10
5
One Arm Machine Row
1
10-15 reps
RPE 10
6
Standing Pullover (Cable)
1
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Seated Cable Crunch
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Seated Cable Crunch
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Seated Cable Crunch
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Seated Cable Crunch
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
15-20 reps
RPE 10
2
Tricep Rope Push Down (Cable)
1
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9-10
4
Standing Overhead Extension
1
8-15 reps
RPE 10
5
Lateral Raise (Cable)
1
10-15 reps
RPE 10
6
Upright Row (Barbell)
1
15-20 reps
RPE 10
7
Seated Cable Crunch
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Seated Cable Crunch
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Seated Cable Crunch
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Seated Cable Crunch
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Seated Cable Crunch
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
15-20 reps
RPE 10
2
Tricep Rope Push Down (Cable)
1
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9-10
4
Standing Overhead Extension
1
8-15 reps
RPE 10
5
Lateral Raise (Cable)
1
10-15 reps
RPE 10
6
Upright Row (Barbell)
1
15-20 reps
RPE 10
7
Seated Cable Crunch
1
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 7-9
3
Hack Squat
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-15 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Hip Thrust (Machine)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 7-9
3
Hack Squat
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-15 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Hip Thrust (Machine)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 7-9
3
Hack Squat
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-15 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Hip Thrust (Machine)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 7-9
3
Hack Squat
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-15 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Hip Thrust (Machine)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
1
8-10 reps
RPE 7-9
3
Hack Squat
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-15 reps
RPE 10
5
Leg Extension
1
15-20 reps
RPE 10
6
Hip Thrust (Machine)
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 7-9
3
Hack Squat
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-15 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Hip Thrust (Machine)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 7-9
3
Hack Squat
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-15 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Hip Thrust (Machine)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 7-9
3
Hack Squat
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-15 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Hip Thrust (Machine)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 7-9
3
Hack Squat
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-15 reps
RPE 10
5
Leg Extension
2
15-20 reps
RPE 10
6
Hip Thrust (Machine)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
8-12 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
1
8-10 reps
RPE 7-9
3
Hack Squat
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-15 reps
RPE 10
5
Leg Extension
1
15-20 reps
RPE 10
6
Hip Thrust (Machine)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Wide Neutral Pulldown
2
10-15 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 8-9
4
Helms Row
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
6
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
72%
2
Wide Neutral Pulldown
2
10-15 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 8-9
4
Helms Row
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
6
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
74%
2
Wide Neutral Pulldown
2
10-15 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 8-9
4
Helms Row
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
6
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
76%
2
Wide Neutral Pulldown
2
10-15 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 8-9
4
Helms Row
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
6
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
65%
2
Wide Neutral Pulldown
1
10-15 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 8-9
4
Helms Row
1
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 10
6
Seated Row (Cable)
1
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
72%
2
Wide Neutral Pulldown
2
10-15 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 8-9
4
Helms Row
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
6
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
74%
2
Wide Neutral Pulldown
2
10-15 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 8-9
4
Helms Row
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
6
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
76%
2
Wide Neutral Pulldown
2
10-15 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 8-9
4
Helms Row
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
6
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
78%
2
Wide Neutral Pulldown
2
10-15 reps
RPE 10
3
Dip (Weighted)
2
6-10 reps
RPE 8-9
4
Helms Row
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
6
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
67%
2
Wide Neutral Pulldown
1
10-15 reps
RPE 10
3
Dip (Weighted)
1
6-10 reps
RPE 8-9
4
Helms Row
1
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 10
6
Seated Row (Cable)
1
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
60%
2
Hammer Curl (Cable)
2
15-20 reps
RPE 10
3
Leaning Overhead Extension
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8
Bent Leg Raise
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
60%
2
Hammer Curl (Cable)
2
15-20 reps
RPE 10
3
Leaning Overhead Extension
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8
Bent Leg Raise
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
62%
2
Hammer Curl (Cable)
2
15-20 reps
RPE 10
3
Leaning Overhead Extension
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8
Bent Leg Raise
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
63%
2
Hammer Curl (Cable)
2
15-20 reps
RPE 10
3
Leaning Overhead Extension
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8
Bent Leg Raise
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
55%
2
Hammer Curl (Cable)
1
15-20 reps
RPE 10
3
Leaning Overhead Extension
1
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
1
8-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
6
Lateral Raise (Cable)
1
12-20 reps
RPE 10
7
Lu Raise
1
10-15 reps
RPE 10
8
Bent Leg Raise
1
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
62%
2
Hammer Curl (Cable)
2
15-20 reps
RPE 10
3
Leaning Overhead Extension
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8
Bent Leg Raise
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
62%
2
Hammer Curl (Cable)
2
15-20 reps
RPE 10
3
Leaning Overhead Extension
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8
Bent Leg Raise
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
64%
2
Hammer Curl (Cable)
2
15-20 reps
RPE 10
3
Leaning Overhead Extension
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8
Bent Leg Raise
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
65%
2
Hammer Curl (Cable)
2
15-20 reps
RPE 10
3
Leaning Overhead Extension
2
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Cable)
2
12-20 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8
Bent Leg Raise
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
57%
2
Hammer Curl (Cable)
1
15-20 reps
RPE 10
3
Leaning Overhead Extension
1
10-15 reps
RPE 10
4
Bicep Curl (Barbell)
1
8-12 reps
RPE 9-10
5
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
6
Lateral Raise (Cable)
1
12-20 reps
RPE 10
7
Lu Raise
1
10-15 reps
RPE 10
8
Bent Leg Raise
1
12-20 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Paused)
1 Set
3 Reps
85%
2
Bench Press (Paused)
3 Sets
4 Reps
72%
3
Narrow Neutral Pulldown
2 Sets
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
10-15 Reps
@10
5
Wide Grip Pull-Up
2 Sets
10-15 Reps
@10
6
One Arm Machine Row
2 Sets
10-15 Reps
@10
7
Standing Pullover (Cable)
1 Set
15-20 Reps
@10
Day 2
1
Hammer Curl (Dumbbell)
2 Sets
15-20 Reps
@10
2
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
3
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@9-10
4
Standing Overhead Extension
2 Sets
8-15 Reps
@10
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
6
Upright Row (Barbell)
2 Sets
15-20 Reps
@10
7
Seated Cable Crunch
2 Sets
8-15 Reps
@10
Day 3
1
Safety Bar Squat
2 Sets
8-12 Reps
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@7-9
3
Hack Squat
2 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
15-20 Reps
@10
6
Hip Thrust (Machine)
2 Sets
12-20 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Wide Neutral Pulldown
2 Sets
10-15 Reps
@10
3
Dip (Weighted)
2 Sets
6-10 Reps
@8-9
4
Helms Row
2 Sets
10-20 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-12 Reps
@10
6
Seated Row (Cable)
2 Sets
8-15 Reps
@10
Day 5
1
Bench Press (Barbell)
4 Sets
3 Reps
60%
2
Hammer Curl (Cable)
2 Sets
15-20 Reps
@10
3
Leaning Overhead Extension
2 Sets
10-15 Reps
@10
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@9-10
5
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
6
Lateral Raise (Cable)
2 Sets
12-20 Reps
@10
7
Lu Raise
2 Sets
10-15 Reps
@10
8
Bent Leg Raise
3 Sets
12-20 Reps
@10