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Ezra_Yk Program

by Ezra Y.
2 athletes joined

Program Description

Just start from now!.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    20 minutes
  • Created
    Oct 08, 2024 12:47
  • Last Edited
    Jun 18, 2025 08:28

Summary

The Ezra_Yk Program is a comprehensive 12-week strength training regimen designed for those ready to elevate their fitness game. With six training days each week, you'll focus on compound lifts and targeted isolation exercises to build muscle and increase strength across all major muscle groups. This program emphasizes proper form and progressive overload, ensuring you maximize your gains while minimizing the risk of injury. Equip yourself with a full gym and get ready to transform your physique and boost your performance!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
1 Set
10 Reps
@7
2
Incline Bench Press (Barbell)
1 Set
10 Reps
@7
3
Pec Deck (Machine)
1 Set
10 Reps
@7.5
4
Tricep Rope Push Down (Cable)
1 Set
12 Reps
@8
5
Single Arm Overhead Tricep Extension
1 Set
10 Reps
@6.5
6
Tricep Kickback
1 Set
15 Reps
@8
Day 2
1
Face Pull
1 Set
10 Reps
@8
2
Lat Pulldown
1 Set
10 Reps
@8
3
T-Bar Row
1 Set
10 Reps
@8.5
4
Hammer Curl
1 Set
12 Reps
@7.5
5
Bicep Curl (Cable)
1 Set
12 Reps
@8
6
Concentration Curl
1 Set
15 Reps
@6.5
7
Wrist Curls
1 Set
15 Reps
@8
Day 4
1
Bench Press (Paused)
1 Set
10 Reps
@7
2
Incline Bench Press (Barbell)
1 Set
10 Reps
@7
3
Pec Deck (Machine)
1 Set
10 Reps
@7.5
4
Tricep Rope Push Down (Cable)
1 Set
12 Reps
@8
5
Single Arm Overhead Tricep Extension
1 Set
10 Reps
@6.5
6
Tricep Kickback
1 Set
15 Reps
@8
Day 5
1
Face Pull
1 Set
10 Reps
@8
2
Lat Pulldown
1 Set
10 Reps
@8
3
T-Bar Row
1 Set
10 Reps
@8.5
4
Hammer Curl
1 Set
12 Reps
@7.5
5
Bicep Curl (Cable)
1 Set
12 Reps
@8
6
Concentration Curl
1 Set
15 Reps
@6.5
7
Wrist Curls
1 Set
15 Reps
@8
Day 3
1
Romanian Deadlift (Barbell)
1 Set
10 Reps
@10
2
Hack Squat
1 Set
15 Reps
@8.5
3
Leg Press
1 Set
12 Reps
@10
4
Shoulder Press (Machine)
1 Set
15 Reps
@8.5
5
Y Raise
1 Set
10 Reps
@8
6
Front Raise
1 Set
10 Reps
@8
Day 6
1
Romanian Deadlift (Barbell)
1 Set
10 Reps
@10
2
Hack Squat
1 Set
15 Reps
@8.5
3
Leg Press
1 Set
12 Reps
@10
4
Shoulder Press (Machine)
1 Set
15 Reps
@8.5
5
Y Raise
1 Set
10 Reps
@8
6
Front Raise
1 Set
10 Reps
@8