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BoostcampPNG

Ben’s Plan

by Jordan W.
1 athletes joined

Program Description

3 Blocks Block 1: 4 Weeks Pre Fatigue Focus on isolation Strengthen Weak Links Block 2: 4 Weeks Pyramids Disadvantaged Compounds Strengthen Disadvantaged Positions Block 3: 4 Weeks Reverse Pyramids Advantaged Compounds Max Strength Output

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 01, 2025 08:12
  • Last Edited
    Apr 07, 2025 07:34
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Single Arm Rear Delt Cable Fly
2
14 reps
RPE 10
2
Face Pull
2
14 reps
RPE 10
3
Dumbbell Row
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Bicep Curl (Cable)
2
12 reps
RPE 10
6
Cable Crunch
2
12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
3
14 reps
RPE 10
2
Face Pull
3
14 reps
RPE 10
3
Dumbbell Row
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
14 reps
RPE 10
2
Face Pull
4
14 reps
RPE 10
3
Dumbbell Row
4
10 reps
RPE 8
4
Lat Pulldown
4
10 reps
RPE 8
5
Bicep Curl (Cable)
4
12 reps
RPE 10
6
Cable Crunch
4
12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
14 reps
RPE 10
2
Face Pull
4
14 reps
RPE 10
3
Dumbbell Row
4
10 reps
RPE 10
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 10
6
Cable Crunch
4
12 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
14 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Single Arm Rear Delt Cable Fly
3
14 reps
RPE 10
3
Face Pull
3
10 reps
RPE 10
4
Hammer Curl
3
8 reps
RPE 10
5
Cable Standing Pullover
3
12 reps
RPE 10
6
Lying Leg Raise
3
AMRAP
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Single Arm Rear Delt Cable Fly
3
14 reps
RPE 10
3
Face Pull
3
10 reps
RPE 10
4
Hammer Curl
3
8 reps
RPE 10
5
Cable Standing Pullover
3
12 reps
RPE 10
6
Lying Leg Raise
3
AMRAP
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Single Arm Rear Delt Cable Fly
3
14 reps
RPE 10
3
Face Pull
3
10 reps
RPE 10
4
Hammer Curl
3
8 reps
RPE 10
5
Cable Standing Pullover
3
12 reps
RPE 10
6
Lying Leg Raise
3
AMRAP
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Single Arm Rear Delt Cable Fly
3
14 reps
RPE 10
3
Face Pull
3
10 reps
RPE 10
4
Hammer Curl
3
8 reps
RPE 10
5
Cable Standing Pullover
3
12 reps
RPE 10
6
Lying Leg Raise
3
AMRAP
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Bicep Curl (Barbell)
3
8 reps
RPE 10
3
Lateral Raise (Cable)
3
8 reps
RPE 10
4
Cable Standing Pullover
3
8 reps
RPE 10
5
Cable Crunch
3
8 reps
RPE 10
6
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Bicep Curl (Barbell)
3
8 reps
RPE 10
3
Lateral Raise (Cable)
3
8 reps
RPE 10
4
Cable Standing Pullover
3
8 reps
RPE 10
5
Cable Crunch
3
8 reps
RPE 10
6
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
4 reps
6 reps
8 reps
RPE 10
RPE 10
RPE 10
2
Bicep Curl (Barbell)
3
8 reps
RPE 10
3
Lateral Raise (Cable)
3
8 reps
RPE 10
4
Cable Standing Pullover
3
8 reps
RPE 10
5
Cable Crunch
3
8 reps
RPE 10
6
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
2 reps
4 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Bicep Curl (Barbell)
3
8 reps
RPE 10
3
Lateral Raise (Cable)
3
8 reps
RPE 10
4
Cable Standing Pullover
3
8 reps
RPE 10
5
Cable Crunch
3
8 reps
RPE 10
6
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Chest Fly (Cable)
2
20 reps
RPE 10
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
3
Chest Fly (Cable)
3
20 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 10
6
Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
3
Chest Fly (Cable)
4
20 reps
RPE 10
4
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
3
Chest Fly (Cable)
4
20 reps
RPE 10
4
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
4
12 reps
RPE 10
6
Push Up
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
14 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
10 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
10 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
10 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
10 reps
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
14 reps
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
1B
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
2
Face Pull
3
8 reps
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 10
4
Single Arm Pushdown
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
1B
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
2
Face Pull
3
8 reps
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 10
4
Single Arm Pushdown
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
4 reps
6 reps
8 reps
RPE 10
RPE 10
RPE 10
1B
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
2
Face Pull
3
8 reps
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 10
4
Single Arm Pushdown
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
2 reps
4 reps
6 reps
RPE 10
RPE 10
RPE 10
1B
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
2
Face Pull
3
8 reps
RPE 10
3
Skull Crusher (Barbell)
3
8 reps
RPE 10
4
Single Arm Pushdown
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
20 reps
RPE 8
2
Leg Extension
2
20 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
4
Leg Press
2
10 reps
RPE 8
5
Calf Raise (Leg Press)
2
12 reps
RPE 10
6
Lying Leg Raise
2
AMRAP
RPE 10
7
Wrist Curls
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
20 reps
RPE 8
2
Leg Extension
3
20 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Calf Raise (Leg Press)
3
12 reps
RPE 10
6
Lying Leg Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
20 reps
RPE 8
2
Leg Extension
4
20 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Leg Press
4
10 reps
RPE 8
5
Calf Raise (Leg Press)
4
12 reps
RPE 10
6
Lying Leg Raise
4
AMRAP
RPE 10
7
Wrist Curls
4
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
20 reps
RPE 10
2
Leg Extension
4
20 reps
RPE 10
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
4
Leg Press
4
10 reps
RPE 10
5
Calf Raise (Leg Press)
4
12 reps
RPE 10
6
Lying Leg Raise
4
AMRAP
RPE 10
7
Wrist Curls
4
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1
1
14 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Leg Curl
3
15 reps
RPE 10
3
Squat (Paused)
1
1
1
14 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Calf Raise (Leg Press)
3
14 reps
RPE 10
6
Cable Crunch
3
14 reps
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Leg Curl
3
15 reps
RPE 10
3
Squat (Paused)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Calf Raise (Leg Press)
3
14 reps
RPE 10
6
Cable Crunch
3
14 reps
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Leg Curl
3
15 reps
RPE 10
3
Squat (Paused)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Calf Raise (Leg Press)
3
14 reps
RPE 10
6
Cable Crunch
3
14 reps
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Leg Curl
3
15 reps
RPE 10
3
Squat (Paused)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
4
Leg Extension
3
15 reps
RPE 10
5
Calf Raise (Leg Press)
3
14 reps
RPE 10
6
Cable Crunch
3
14 reps
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
1B
Hanging Leg Raise
3
AMRAP
RPE 10
2
Leg Curl
3
8 reps
RPE 10
3
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Calf Raise (Leg Press)
3
8 reps
RPE 10
6
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
1B
Hanging Leg Raise
3
AMRAP
RPE 10
2
Leg Curl
3
8 reps
RPE 10
3
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Calf Raise (Leg Press)
3
8 reps
RPE 10
6
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1
1
4 reps
6 reps
8 reps
RPE 10
RPE 10
RPE 10
1B
Hanging Leg Raise
3
AMRAP
RPE 10
2
Leg Curl
3
8 reps
RPE 10
3
Squat (Barbell)
1
1
1
4 reps
6 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Calf Raise (Leg Press)
3
8 reps
RPE 10
6
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1
1
2 reps
4 reps
6 reps
RPE 10
RPE 10
RPE 10
1B
Hanging Leg Raise
3
AMRAP
RPE 10
2
Leg Curl
3
8 reps
RPE 10
3
Squat (Barbell)
1
1
1
2 reps
4 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Calf Raise (Leg Press)
3
8 reps
RPE 10
6
Farmer's Walk (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
2
14 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
2
14 reps
RPE 10
4A
Seated Dumbbell Curl
2
14 reps
RPE 10
4B
Skull Crusher
2
14 reps
RPE 10
5A
Bicep Curl (Cable)
2
15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
14 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
14 reps
RPE 10
4A
Seated Dumbbell Curl
3
14 reps
RPE 10
4B
Skull Crusher
3
14 reps
RPE 10
5A
Bicep Curl (Cable)
3
15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
14 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
4
14 reps
RPE 10
4A
Seated Dumbbell Curl
4
14 reps
RPE 10
4B
Skull Crusher
4
14 reps
RPE 10
5A
Bicep Curl (Cable)
4
15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
4
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
14 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
4
14 reps
RPE 10
4A
Seated Dumbbell Curl
4
14 reps
RPE 10
4B
Skull Crusher
4
14 reps
RPE 10
5A
Bicep Curl (Cable)
4
15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
14 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
4A
Seated Dumbbell Curl
3
8 reps
RPE 10
4B
Skull Crusher
3
8 reps
RPE 10
5A
Bicep Curl (Cable)
3
14 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
4A
Seated Dumbbell Curl
3
8 reps
RPE 10
4B
Skull Crusher
3
8 reps
RPE 10
5A
Bicep Curl (Cable)
3
14 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
4A
Seated Dumbbell Curl
3
8 reps
RPE 10
4B
Skull Crusher
3
8 reps
RPE 10
5A
Bicep Curl (Cable)
3
14 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
4A
Seated Dumbbell Curl
3
8 reps
RPE 10
4B
Skull Crusher
3
8 reps
RPE 10
5A
Bicep Curl (Cable)
3
14 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
4A
Seated Dumbbell Curl
3
8 reps
RPE 10
4B
Skull Crusher
3
8 reps
RPE 10
5A
Bicep Curl (Cable)
3
10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
4A
Seated Dumbbell Curl
3
8 reps
RPE 10
4B
Skull Crusher
3
8 reps
RPE 10
5A
Bicep Curl (Cable)
3
10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
4 reps
6 reps
8 reps
RPE 10
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
4A
Seated Dumbbell Curl
3
8 reps
RPE 10
4B
Skull Crusher
3
8 reps
RPE 10
5A
Bicep Curl (Cable)
3
10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1
1
2 reps
4 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
4A
Seated Dumbbell Curl
3
8 reps
RPE 10
4B
Skull Crusher
3
8 reps
RPE 10
5A
Bicep Curl (Cable)
3
10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Single Arm Rear Delt Cable Fly
2 Sets
14 Reps
@10
2
Face Pull
2 Sets
14 Reps
@10
3
Dumbbell Row
2 Sets
10 Reps
@8
4
Lat Pulldown
2 Sets
10 Reps
@8
5
Bicep Curl (Cable)
2 Sets
12 Reps
@10
6
Cable Crunch
2 Sets
12 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
@10
Day 2
1
Lateral Raise (Cable)
2 Sets
10 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
3
Chest Fly (Cable)
2 Sets
20 Reps
@10
4
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
6
Push Up
1 Set
AMRAP
@10
Day 3
1
Leg Curl
2 Sets
20 Reps
@8
2
Leg Extension
2 Sets
20 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
4
Leg Press
2 Sets
10 Reps
@8
5
Calf Raise (Leg Press)
2 Sets
12 Reps
@10
6
Lying Leg Raise
2 Sets
AMRAP
@10
7
Wrist Curls
2 Sets
14 Reps
@10
Day 4
1
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
2 Sets
14 Reps
@10
3
Rear Delt Fly (Dumbbell)
2 Sets
14 Reps
@10
4A
Seated Dumbbell Curl
2 Sets
14 Reps
@10
4B
Skull Crusher
2 Sets
14 Reps
@10
5A
Bicep Curl (Cable)
2 Sets
15 Reps
@10
5B
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@10