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BoostcampPNG

Pecs & Gluteous hypertrophy (18 weeks)

by Fer

Program Description

Full body training focused on pecs and gluteous

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 10, 2026 03:39
  • Last Edited
    Mar 10, 2026 03:52
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Glutes
10.6%
Hamstrings
10.6%
Front Delts
9.6%
Upper Back
8.9%
Chest
8.2%
Lats
7.5%
Quadriceps
7.5%
Biceps
6.8%
Lower Back
4.5%
Middle Delts
3.4%
Abs
2.4%
Abductors
2.4%
Forearms
2.1%
Calves
2.1%
Rear Delts
1.7%
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
5
Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
-
2
Barbell Row
3
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 9
4
Face Pull
2
15-20 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Hip Abductor (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
French Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
French Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
French Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
French Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
French Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
French Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
French Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
French Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
French Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
French Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
French Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
French Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
French Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
French Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
French Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
French Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
French Press
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Cable Low Row
3
10-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
12 reps
-
4B
French Press
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Hyperextension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Hyperextension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Hyperextension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Hyperextension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Hyperextension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Hyperextension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Hyperextension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Hyperextension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Hyperextension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Hyperextension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Hyperextension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Hyperextension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Hyperextension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Hyperextension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Hyperextension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Hyperextension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Hyperextension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12-15 reps
RPE 9
2
Lying Leg Curl
3
10-12 reps
RPE 10
3
Leg Extension
2
10-12 reps
RPE 10
4
Hyperextension
3
12-15 reps
RPE 9
5
Calf Raise (Machine)
3
12-15 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Wide Grip)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9
3
Cable Crossover
3 Sets
12-15 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@8
5
Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
-
2
Barbell Row
3 Sets
8-10 Reps
@8
3
Lat Pulldown (Close Grip)
2 Sets
10-12 Reps
@9
4
Face Pull
2 Sets
15-20 Reps
@8
5
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@9
Day 3
1
Hip Thrust (Machine)
4 Sets
8-10 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
4
Hip Abductor (Machine)
2 Sets
15-20 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9
2
Cable Low Row
3 Sets
10-12 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
4A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
4B
French Press
3 Sets
12 Reps
-
Day 5
1
Leg Press
3 Sets
12-15 Reps
@9
2
Lying Leg Curl
3 Sets
10-12 Reps
@10
3
Leg Extension
2 Sets
10-12 Reps
@10
4
Hyperextension
3 Sets
12-15 Reps
@9
5
Calf Raise (Machine)
3 Sets
12-15 Reps
@10