logo
BoostcampPNG

torso and limbs 2

by
2 athletes joined

Program Description

grow arms in proportion to torso and legs

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 22, 2025 05:15
  • Last Edited
    Apr 10, 2025 10:50
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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Seated Calf Raise
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Wrist Curls
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Upright Row (Barbell)
2
10 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
7
Decline Crunch
3
10 reps
RPE 8
8
Neck Curl
3
10 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
High Bar Squat (Barbell)
2 Sets
8-10 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
3
Seated Calf Raise
3 Sets
10 Reps
@8
4
Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
8
Wrist Curls
3 Sets
10 Reps
@8
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
2
Bench Press (Barbell)
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Upright Row (Barbell)
2 Sets
10 Reps
@8
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
7
Decline Crunch
3 Sets
10 Reps
@8
8
Neck Curl
3 Sets
10 Reps
@8
Day 3
1
High Bar Squat (Barbell)
2 Sets
8-10 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
3
Seated Calf Raise
3 Sets
10 Reps
@8
4
Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
8
Wrist Curls
3 Sets
10 Reps
@8
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
2
Bench Press (Barbell)
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Upright Row (Barbell)
2 Sets
10 Reps
@8
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
7
Decline Crunch
3 Sets
10 Reps
@8
8
Neck Curl
3 Sets
10 Reps
@8