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The Punisher

by Ouadie Z.
6 athletes joined

Program Description

Transform your physique with our meticulously designed hypertrophy program, aimed at maximizing muscle growth and performance. This comprehensive 5-day split targets every major muscle group.Here’s how the week breaks down: Day 1: Shoulders + Triceps + Calves Day 2: Back + Biceps Day 3: Chest + Side Delts Day 4: Legs + Calves Day 5: Chest + Back + Shoulders + Arms Note ⚠️ If you want to insert a 1-week deload in at any time, do it! Some simple ways to determine if this is the right call: 1. Performance decrements: less power, less explosiveness in lifts (bar moves slower), less endurance, etc. 2. No desire to go to gym persisting in your mind 3. Having a hard time recovering (excessive soreness after the first 4 weeks) When you deload you can follow any week in the plan, but you have to make the following 2 adjustments: 1. 20% of volume must be removed from day 2. No sets are to be taken to failure. You must use an RPE of 8 or below, nothing higher. Commit to this program, push your limits, and watch your physique transform into its peak performance state, achieving maximum gains and unparalleled strength.

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 05, 2024 06:22
  • Last Edited
    Feb 02, 2025 07:42

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Seated Military Press (Smith Machine)
3
8 reps
RPE 8
2
Lateral Raise (Cable)
3
15-17 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
4
Y Raise
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
8
Straight Leg Calf Raise
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
10 reps
RPE 8.5
2
Lateral Raise (Cable)
3
15-17 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Y Raise
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
8
Straight Leg Calf Raise
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12 reps
RPE 8.5
2
Lateral Raise (Cable)
3
15-17 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
4
Y Raise
2
20 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8
Straight Leg Calf Raise
6
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8 reps
RPE 9.5
2
Lateral Raise (Cable)
3
15-20 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8
4
Y Raise
2
20 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
8 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
8
Straight Leg Calf Raise
3
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
10 reps
RPE 9.5
2
Lateral Raise (Cable)
3
17-20 reps
RPE 9
3
Seated Front Raise
3
10 reps
RPE 8
4
Y Raise
2
25 reps
RPE 8.5
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
8
Straight Leg Calf Raise
1
5
8 reps
8 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
17-20 reps
RPE 9
3
Seated Front Raise
3
10 reps
RPE 8
4
Lying Side Lateral Raise
3
8 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
8
Straight Leg Calf Raise
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8 reps
RPE 9.5
2
Lateral Raise (Cable)
3
17-20 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
25 reps
RPE 7.5
4
Lying Side Lateral Raise
3
8 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
8
Straight Leg Calf Raise
3
25 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
1
1
25 reps
15 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Lateral Raise (Cable)
3
17-20 reps
RPE 9
3
Front Raise
3
10 reps
RPE 8.5
4
Lying Side Lateral Raise
3
8 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Overhead Extension (Dumbbell)
3
8 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
8
Straight Leg Calf Raise
3
25 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
2
Lateral Raise (Cable)
3
17-20 reps
RPE 9
3
Front Raise
3
10 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Overhead Extension (Dumbbell)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
8
Straight Leg Calf Raise
3
25 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8.5
2
Lateral Raise (Cable)
3
17-20 reps
RPE 9
3
Front Raise
3
12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Overhead Extension (Dumbbell)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
8
Straight Leg Calf Raise
3
25 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 8
2
Lateral Raise (Cable)
3
15-17 reps
RPE 8
3
Front Raise
3
12 reps
RPE 8.5
4
Y Raise
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Overhead Extension (Dumbbell)
3
8 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
8
Straight Leg Calf Raise
3
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
10 reps
RPE 8.5
2
Lateral Raise (Cable)
3
20 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
25 reps
RPE 8
4
Y Raise
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
8
Straight Leg Calf Raise
3
30 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
3
8 reps
RPE 9
3
Pullover (Dumbbell)
3
8 reps
RPE 8.5
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 8
6
Cable Crunch
3
12 reps
RPE 9.5
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 9
3
Pullover (Dumbbell)
3
8 reps
RPE 8.5
4
Rack Pull (Barbell)
5
5 reps
RPE 8.5
5
Hyperextension
2
20 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 9.5
7
Bicep Curl (Barbell)
3
8 reps
RPE 9
8
Hammer Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
12 reps
RPE 10
2
Single Arm High Row (Cable)
3
10 reps
RPE 9
3A
Pullover (Dumbbell)
3
10 reps
RPE 9.5
4A
Pull-Up (Bodyweight)
3
10 reps
RPE 9.5
5
Hyperextension
3
15-20 reps
RPE 8
6
Cable Crunch
5
20 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
8 reps
RPE 9.5
2
T-Bar Row
3
10 reps
RPE 9
3A
Pull-Up (Bodyweight)
3
7-12 reps
RPE 9-10
4A
Pullover (Dumbbell)
3
8 reps
RPE 9-10
5
Hyperextension
3
15-20 reps
RPE 8
6
Cable Crunch
4
15 reps
RPE 8.5
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
8
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 9
2
Rack Pull (Barbell)
5
5 reps
RPE 8
3A
Lat Pulldown
3
8 reps
RPE 9-10
4A
Pullover (Dumbbell)
3
8 reps
RPE 9-10
5
Face Pull
2
12 reps
RPE 9
6
Cable Crunch
4
15 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Preacher Curl (EZ Bar)
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
10 reps
RPE 9
2
Rack Pull (Barbell)
5
5 reps
RPE 8
3A
Lat Pulldown
3
8 reps
RPE 9-10
4A
Pullover (Dumbbell)
3
8 reps
RPE 9-10
5
Face Pull
3
12 reps
RPE 9
6
Cable Crunch
4
15 reps
RPE 8.5
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
8
Hammer Curl
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
12 reps
RPE 9
2
Rack Pull (Barbell)
5
5 reps
RPE 8
3
Pullover (Dumbbell)
3
10 reps
RPE 9-10
4
T-Bar Row
3
8 reps
RPE 9-10
5
Hanging Leg Raise
6
10 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadow Row
3
8 reps
RPE 9
2
Rack Pull (Barbell)
5
5 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
4
T-Bar Row
3
8 reps
RPE 9-10
5
Hanging Leg Raise
4
10 reps
RPE 8
6
Preacher Curl (Barbell)
3
8 reps
RPE 9
7
Alternating Dumbbell Curl
3
10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
15 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Pullover (Dumbbell)
3
10 reps
RPE 9
5
Hyperextension
2
10 reps
RPE 9
6
Hanging Leg Raise
4
10 reps
RPE 8
7
Preacher Curl (Barbell)
3
12 reps
RPE 9-10
8
Hammer Curl
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 9
2
Pull-Up (Bodyweight)
3
17 reps
RPE 9
3
T-Bar Row
3
8 reps
RPE 9
4
Underhand Lat Pulldown
3
10 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 9
6
Hanging Leg Raise
4
10 reps
RPE 8
7
Bicep Curl (Barbell)
3
8 reps
RPE 9-10
8
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
20 reps
RPE 9
3
T-Bar Row
3
8 reps
RPE 9
4
Pullover (Dumbbell)
3
12 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 9
6
Hanging Leg Raise
4
10 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
8
Meadows Curl
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
4
20 reps
RPE 9
3
Pullover (Dumbbell)
3
10 reps
RPE 9
4
Rack Pull (Barbell)
3
3 reps
RPE 10
5
Farmer's Walk (Weighted)
3
20 reps
RPE 6
6
Hanging Leg Raise
4
10 reps
RPE 8
7
Bicep Curl (Machine)
4
8 reps
RPE 9-10
8
Bicep Curl (EZ Bar)
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 10
3
Dip (Bodyweight)
3
8 reps
RPE 8.5
4
Chest Fly (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9.5
3
Dip (Bodyweight)
1
8-15 reps
RPE 10
4
Chest Fly (Machine)
3
8 reps
RPE 10
5
Lying Side Lateral Raise
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9.5
3
Chest Press (Machine)
1
8 reps
RPE 10
4
Chest Fly (Machine)
3
8 reps
RPE 10
5
Lying Side Lateral Raise
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9.5
3
Bench Press (Dumbbell)
1
8 reps
RPE 10
4
Chest Fly (Machine)
3
8 reps
RPE 10
5
Lying Side Lateral Raise
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 8-10
3A
Dip (Bodyweight)
3
10 reps
RPE 9.5
4A
Cable Crossover
3
10 reps
RPE 9.5
5
Lying Side Lateral Raise
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 8-10
3
Dip (Bodyweight)
3
10 reps
RPE 9-10
4
Bench Press (Dumbbell)
3
8 reps
RPE 9-10
5
Lying Side Lateral Raise
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 9
2
Bench Press (Barbell)
5
5 reps
RPE 8-10
3
Dip (Bodyweight)
3
10 reps
RPE 9-10
4
Chest Fly (Machine)
3
10 reps
RPE 9-10
5
Lying Side Lateral Raise
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8-10
3
Bench Press (Dumbbell)
3
10 reps
RPE 9-10
4
Chest Fly (Machine)
3
10 reps
RPE 9-10
5
Lying Side Lateral Raise
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8-10
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Chest Fly (Machine)
3
10 reps
RPE 9-10
5
Lying Side Lateral Raise
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8-10
3
Dip (Bodyweight)
3
10 reps
RPE 8.5
4
Chest Fly (Machine)
3
10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8-10
3
Chest Press (Machine)
3
8 reps
RPE 10
4
Chest Fly (Machine)
3
10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9-10
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8-10
3
Cable Crossover
4
10 reps
RPE 9
4
Pec Fly (Dumbbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
10 reps
RPE 8
2
Squat (Smith Machine)
2
6 reps
RPE 9
3
Leg Press
3
20 reps
RPE 9
4
Leg Extension
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Straight Leg Calf Raise
4
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
10 reps
RPE 8
2
Squat (Smith Machine)
2
6-9 reps
RPE 9
3
Leg Extension
3
1
12 reps
20 reps
RPE 9.5
RPE 10
4
Leg Press
3
8 reps
RPE 9
5
Straight Leg Calf Raise
4
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
RPE 8
2A
Walking Lunge
3
8 reps
RPE 8
3
Squat (Smith Machine)
1
1
9-10 reps
15-25 reps
RPE 9
RPE 9
4
Leg Press
1
6 reps
RPE 10
5
Leg Press
1
8 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
4
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Leg Press
3
8 reps
RPE 9-10
4
Bulgarian Split Squat (Dumbbell)
1
10 reps
RPE 10
5
Sissy Squat
3
10 reps
RPE 10
6
Straight Leg Calf Raise
4
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10 reps
RPE 8
2A
Walking Lunge
3
8 reps
RPE 8
3
Leg Press
1
1
10-10 reps
10-20 reps
RPE 9-10
RPE 9-10
4
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
5
Jump Squat
3
6 reps
RPE 8.5
6
Stiff Leg Deadlift
2
15 reps
RPE 8.5
7
Straight Leg Calf Raise
1
3
8 reps
8 reps
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
10 reps
RPE 8
2A
Walking Lunge
3
8 reps
RPE 8
3
Leg Press
1
1
10-10 reps
10-20 reps
RPE 9-10
RPE 9-10
4
Squat (Smith Machine)
3
6 reps
RPE 9-10
5
Bulgarian Split Squat (Dumbbell)
1
1 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 9
7
Straight Leg Calf Raise
1
3
8 reps
8 reps
RPE 8.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Squat (Smith Machine)
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 9-10
6
Straight Leg Calf Raise
8
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 9
2
Leg Press
3
1
8 reps
30 reps
RPE 9
RPE 9
3
Squat (Smith Machine)
5
8 reps
RPE 9
4
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 9-10
5
Straight Leg Calf Raise
1
3
25 reps
25 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 9
2
Squat (Smith Machine)
4
8 reps
RPE 9
3
Leg Press
4
8 reps
RPE 9
4
Leg Extension
3
8 reps
RPE 8.5
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 9-10
6
Straight Leg Calf Raise
1
3
25 reps
25 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 9
2
Squat (Smith Machine)
4
8 reps
RPE 9
3
Leg Press
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 8.5
5
Straight Leg Calf Raise
1
3
10 reps
10 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 9
2
Squat (Smith Machine)
4
6 reps
RPE 9
3
Leg Press
3
30 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 8.5
5
Straight Leg Calf Raise
4
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
RPE 9
2
Leg Extension
3
10 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Squat (Smith Machine)
3
8 reps
RPE 9
5
Straight Leg Calf Raise
4
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Single Arm High Row (Cable)
3
10 reps
RPE 8
4
Deadlift (Barbell)
4
5 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6A
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
9
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
10
Reverse Bicep Curl (EZ Bar)
3
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Chest Press (Machine)
3
8 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 8
4
Deadlift (Barbell)
4
5 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6A
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
10
Reverse Bicep Curl (EZ Bar)
3
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Chest Press (Machine)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
8 reps
RPE 9.5
4
Deadlift (Barbell)
4
5 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Seated Front Raise
3
10 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
10
Reverse Bicep Curl (EZ Bar)
3
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Chest Press (Machine)
3
10 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 8
4
Deadlift (Barbell)
4
5 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6A
Rear Delt Fly (Machine)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 8
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
10
Hammer Curl
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9.5
2
Pec Deck (Machine)
3
12 reps
RPE 8.5
3
Lat Pulldown
3
10 reps
RPE 8
4
Deadlift (Barbell)
4
5 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6A
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
8
Hammer Curl
3
10 reps
RPE 8.5
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
10
Dips Between Chairs
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9.5
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 9
3
Lat Pulldown
3
10 reps
RPE 8
4
Deadlift (Barbell)
4
5 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Rear Delt Fly (Machine)
3
12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12 reps
RPE 8.5
8
Hammer Curl
3
12 reps
RPE 8.5
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Deadlift (Barbell)
4
6 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Rear Delt Fly (Machine)
3
12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12 reps
RPE 8.5
8
Hammer Curl
3
12 reps
RPE 8.5
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
10
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Deadlift (Barbell)
4
5 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Rear Delt Fly (Machine)
3
12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
20 reps
RPE 8.5
8
Hammer Curl
3
12 reps
RPE 8.5
9
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
10
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Deadlift (Barbell)
5
5 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6A
Rear Delt Fly (Machine)
3
15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
36 reps
RPE 8.5
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
9
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
10
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
11
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Deadlift (Barbell)
5
5 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6A
Rear Delt Fly (Machine)
2
30 reps
RPE 8
7
Incline Curl (Dumbbell)
3
20 reps
RPE 8.5
8
Hammer Curl
3
10 reps
RPE 9
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
10
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Deadlift (Barbell)
5
5 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6A
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
8
Hammer Curl
3
15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
10
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Deadlift (Barbell)
5
5 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6A
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
20 reps
RPE 8.5
8
Hammer Curl
3
15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
20 reps
RPE 8.5
10
Overhead Tricep Extension (Cable)
1
2
8 reps
8 reps
RPE 10
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Seated Military Press (Smith Machine)
3 Sets
8 Reps
@8
2
Lateral Raise (Cable)
3 Sets
15-17 Reps
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
4
Y Raise
3 Sets
12 Reps
@7.5
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
@8.5
7
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
8
Straight Leg Calf Raise
3 Sets
20 Reps
@7.5
Day 2
1
One Arm Bent Over Row
3 Sets
8 Reps
@8
2
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9
3
Pullover (Dumbbell)
3 Sets
8 Reps
@8.5
4
Shrug (Dumbbell)
3 Sets
12 Reps
@9
5
Hyperextension
3 Sets
10 Reps
@8
6
Cable Crunch
3 Sets
12 Reps
@9.5
7
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@8.5
8
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8.5
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Chest Press (Machine)
3 Sets
8 Reps
@10
3
Dip (Bodyweight)
3 Sets
8 Reps
@8.5
4
Chest Fly (Machine)
3 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8.5
Day 4
1
Seated Hamstring Curl
4 Sets
10 Reps
@8
2
Squat (Smith Machine)
2 Sets
6 Reps
@9
3
Leg Press
3 Sets
20 Reps
@9
4
Leg Extension
1 Set
1 Set
12 Reps
20 Reps
@10
@10
5
Straight Leg Calf Raise
4 Sets
8 Reps
@9.5
Day 5
1
Bench Press (Barbell)
3 Sets
5-6 Reps
@9.5
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@8
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@8
4
Deadlift (Barbell)
4 Sets
5 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
6A
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
7
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@8
8
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8.5
9
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@8
10
Reverse Bicep Curl (EZ Bar)
3 Sets
25 Reps
@8.5