logo
BoostcampPNG

PrimalMass

by Killaura A

Program Description

Gets you huge in the right places. Very strong focus on back and triceps, about 12 sets per week for those. About 7-8 sets for chest, so a strong point there is required. Same for biceps, from 5 to 7 sets. Legs get destroyed. Will catch up upper back thickness lag in the first part of the program. Then with newbuilt said thick back regular exercises can be performed easier. I recommend Training forearms and neck at home.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 04, 2024 12:03
  • Last Edited
    Jun 18, 2025 11:42

Summary

Unleash your potential with PrimalMass, a comprehensive 12-week program designed to build muscle and strength through targeted workouts three days a week. Each session combines compound and isolation exercises, focusing on major muscle groups to maximize gains. With a full gym setup, you'll engage in a variety of movements, including cable and machine exercises, ensuring balanced development and preventing plateaus. Get ready to transform your physique and elevate your lifting game!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
10 reps
8 reps
6 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Shrug (Barbell)
1
2
1
12 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
2 reps
6 reps
5 reps
RPE 6
RPE 9.5
RPE 9
4
Underhand Lat Pulldown
1
1
1
1
15 reps
10 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9
5
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
11 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
10 reps
8 reps
6 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Shrug (Barbell)
1
2
1
12 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
2 reps
6 reps
5 reps
RPE 6
RPE 9.5
RPE 9
4
Underhand Lat Pulldown
1
1
1
1
15 reps
10 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9
5
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
11 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
10 reps
8 reps
6 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Shrug (Barbell)
1
2
1
12 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
2 reps
6 reps
5 reps
RPE 6
RPE 9.5
RPE 9
4
Underhand Lat Pulldown
1
1
1
1
15 reps
10 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9
5
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
11 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
10 reps
8 reps
6 reps
6 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Shrug (Barbell)
1
2
1
12 reps
15 reps
15 reps
RPE 7.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
1
2 reps
6 reps
5 reps
RPE 6
RPE 9.5
RPE 9
4
Underhand Lat Pulldown
1
1
1
1
15 reps
10 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9
5
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
11 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
4 reps
8 reps
8 reps
3 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 9.5
RPE 9
2
Face Pull
1
1
1
18 reps
25 reps
30 reps
RPE 8
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
1
1
1
15 reps
12 reps
14 reps
14 reps
14 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
RPE 9
4
Seated Row (Cable)
1
1
1
1
10 reps
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
5
Deficit Push Up
1
1
1
8 reps
15 reps
14 reps
RPE 6
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
4 reps
8 reps
8 reps
3 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 9.5
RPE 9
2
Face Pull
1
1
1
18 reps
25 reps
30 reps
RPE 8
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
1
1
1
15 reps
12 reps
14 reps
14 reps
14 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
RPE 9
4
Seated Row (Cable)
1
1
1
1
10 reps
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
5
Deficit Push Up
1
1
1
8 reps
15 reps
14 reps
RPE 6
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
4 reps
8 reps
8 reps
3 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 9.5
RPE 9
2
Face Pull
1
1
1
18 reps
25 reps
30 reps
RPE 8
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
1
1
1
15 reps
12 reps
14 reps
14 reps
14 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
RPE 9
4
Seated Row (Cable)
1
1
1
1
10 reps
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
5
Deficit Push Up
1
1
1
8 reps
15 reps
14 reps
RPE 6
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
4 reps
8 reps
8 reps
3 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 9.5
RPE 9
2
Face Pull
1
1
1
18 reps
25 reps
30 reps
RPE 8
RPE 9
RPE 9.5
3
Pec Deck (Machine)
1
1
1
1
1
15 reps
12 reps
14 reps
14 reps
14 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9.5
RPE 9
4
Seated Row (Cable)
1
1
1
1
10 reps
15 reps
15 reps
12 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
5
Deficit Push Up
1
1
1
8 reps
15 reps
14 reps
RPE 6
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
12 reps
12 reps
18 reps
14 reps
15 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 8.5
3
Chest Press (Machine)
1
1
1
10 reps
14 reps
15 reps
RPE 6.5
RPE 8.5
RPE 9.5
4
Good Morning
1
1
1
15 reps
25 reps
20 reps
RPE 7
RPE 7.5
RPE 8
5
Pullover (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
12 reps
12 reps
18 reps
14 reps
15 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 8.5
3
Chest Press (Machine)
1
1
1
10 reps
14 reps
15 reps
RPE 6.5
RPE 8.5
RPE 9.5
4
Good Morning
1
1
1
15 reps
25 reps
20 reps
RPE 7
RPE 7.5
RPE 8
5
Pullover (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
12 reps
12 reps
18 reps
14 reps
15 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 8.5
3
Chest Press (Machine)
1
1
1
10 reps
14 reps
15 reps
RPE 6.5
RPE 8.5
RPE 9.5
4
Good Morning
1
1
1
15 reps
25 reps
20 reps
RPE 7
RPE 7.5
RPE 8
5
Pullover (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Lat Pulldown
1
1
1
1
1
12 reps
12 reps
18 reps
14 reps
15 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 8.5
3
Chest Press (Machine)
1
1
1
10 reps
14 reps
15 reps
RPE 6.5
RPE 8.5
RPE 9.5
4
Good Morning
1
1
1
15 reps
25 reps
20 reps
RPE 7
RPE 7.5
RPE 8
5
Pullover (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
1
5 reps
8 reps
5 reps
15 reps
8 reps
RPE 6
RPE 7.5
RPE 9
RPE 8
RPE 9.5
2
Calf Raise (Leg Press)
1
1
1
1
25 reps
35 reps
60 reps
60 reps
RPE 6
RPE 7.5
RPE 9
RPE 10
3
Leg Press
1
2
1
8 reps
10 reps
7 reps
RPE 7
RPE 9
RPE 8.5
4
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
1
5 reps
8 reps
5 reps
15 reps
8 reps
RPE 6
RPE 7.5
RPE 9
RPE 8
RPE 9.5
2
Calf Raise (Leg Press)
1
1
1
1
25 reps
35 reps
60 reps
60 reps
RPE 6
RPE 7.5
RPE 9
RPE 10
3
Leg Press
1
2
1
8 reps
10 reps
7 reps
RPE 7
RPE 9
RPE 8.5
4
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
1
5 reps
8 reps
5 reps
15 reps
8 reps
RPE 6
RPE 7.5
RPE 9
RPE 8
RPE 9.5
2
Calf Raise (Leg Press)
1
1
1
1
25 reps
35 reps
60 reps
60 reps
RPE 6
RPE 7.5
RPE 9
RPE 10
3
Leg Press
1
2
1
8 reps
10 reps
7 reps
RPE 7
RPE 9
RPE 8.5
4
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
1
5 reps
8 reps
5 reps
15 reps
8 reps
RPE 6
RPE 7.5
RPE 9
RPE 8
RPE 9.5
2
Calf Raise (Leg Press)
1
1
1
1
25 reps
35 reps
60 reps
60 reps
RPE 6
RPE 7.5
RPE 9
RPE 10
3
Leg Press
1
2
1
8 reps
10 reps
7 reps
RPE 7
RPE 9
RPE 8.5
4
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
2
Hip Adductor (Machine)
1
1
1
1
25 reps
18 reps
15 reps
18 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9
3
Stiff Leg Deadlift
1
1
1
1
12 reps
10 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 8
4
Seated Calf Raise
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
2
Hip Adductor (Machine)
1
1
1
1
25 reps
18 reps
15 reps
18 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9
3
Stiff Leg Deadlift
1
1
1
1
12 reps
10 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 8
4
Seated Calf Raise
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
2
Hip Adductor (Machine)
1
1
1
1
25 reps
18 reps
15 reps
18 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9
3
Stiff Leg Deadlift
1
1
1
1
12 reps
10 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 8
4
Seated Calf Raise
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
2
Hip Adductor (Machine)
1
1
1
1
25 reps
18 reps
15 reps
18 reps
RPE 6
RPE 7.5
RPE 8.5
RPE 9
3
Stiff Leg Deadlift
1
1
1
1
12 reps
10 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 8
4
Seated Calf Raise
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
12 reps
8 reps
15 reps
20 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 9.5
2
Front Squat (Paused)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Seated Calf Raise
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 8.5
RPE 9
4
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
12 reps
8 reps
15 reps
20 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 9.5
2
Front Squat (Paused)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Seated Calf Raise
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 8.5
RPE 9
4
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
12 reps
8 reps
15 reps
20 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 9.5
2
Front Squat (Paused)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Seated Calf Raise
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 8.5
RPE 9
4
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
12 reps
8 reps
15 reps
20 reps
RPE 6.5
RPE 7.5
RPE 9
RPE 9.5
2
Front Squat (Paused)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Seated Calf Raise
1
1
1
25 reps
30 reps
35 reps
RPE 6
RPE 8.5
RPE 9
4
Leg Extension
1
1
1
1
1
25 reps
15 reps
15 reps
18 reps
15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
2
1
RPE 7.5
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 9.5
5
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
2
1
RPE 7.5
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 9.5
5
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
2
1
RPE 7.5
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 9.5
5
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
2
1
RPE 7.5
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
4 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
RPE 9.5
5
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
11 reps
RPE 7.5
RPE 9
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
5
Seated Military Press (Barbell)
1
1
1
1
10 reps
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
11 reps
RPE 7.5
RPE 9
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
5
Seated Military Press (Barbell)
1
1
1
1
10 reps
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
11 reps
RPE 7.5
RPE 9
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
5
Seated Military Press (Barbell)
1
1
1
1
10 reps
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
11 reps
RPE 7.5
RPE 9
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
5
Seated Military Press (Barbell)
1
1
1
1
10 reps
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
11 reps
RPE 7.5
RPE 9
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
5
Seated Military Press (Barbell)
1
1
1
1
10 reps
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
11 reps
RPE 7.5
RPE 9
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
5
Seated Military Press (Barbell)
1
1
1
1
10 reps
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
11 reps
RPE 7.5
RPE 9
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
5
Seated Military Press (Barbell)
1
1
1
1
10 reps
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
1
1
1
14 reps
15 reps
14 reps
12 reps
14 reps
12 reps
RPE 6
RPE 8.5
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Bicep Curl (Cable)
1
1
1
1
15 reps
12 reps
8 reps
11 reps
RPE 7.5
RPE 9
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
1
1
1
1
15 reps
15 reps
15 reps
18 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Pull Apart (Cable)
1
2
1
18 reps
25 reps
20 reps
RPE 8
RPE 9.5
RPE 9
5
Seated Military Press (Barbell)
1
1
1
1
10 reps
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
-
-
Week 1
1 / 12 Weeks
Day 3
1
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
14 Reps
15 Reps
14 Reps
12 Reps
14 Reps
12 Reps
@6
@8.5
@8
@8.5
@9
@10
2
Bicep Curl (Cable)
1 Set
2 Sets
1 Set
@7.5
@9
@9.5
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
18 Reps
@8.5
@9
@9.5
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
4 Reps
@6
@7.5
@8
@9
@9.5
5
Pull Apart (Cable)
1 Set
2 Sets
1 Set
18 Reps
25 Reps
20 Reps
@8
@9.5
@9
Day 2
1
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
8 Reps
5 Reps
15 Reps
8 Reps
@6
@7.5
@9
@8
@9.5
2
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
25 Reps
35 Reps
60 Reps
60 Reps
@6
@7.5
@9
@10
3
Leg Press
1 Set
2 Sets
1 Set
8 Reps
10 Reps
7 Reps
@7
@9
@8.5
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
15 Reps
15 Reps
18 Reps
15 Reps
@6
@7
@8.5
@9.5
@9.5
Day 1
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
8 Reps
@6
@7
@8
@8.5
@9
2
Shrug (Barbell)
1 Set
2 Sets
1 Set
12 Reps
15 Reps
15 Reps
@7.5
@9
@9.5
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
2 Reps
6 Reps
5 Reps
@6
@9.5
@9
4
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
10 Reps
8 Reps
@7.5
@8.5
@9
@9
5
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
11 Reps
@6
@8
@8.5
@9