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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
    Jun 18, 2025 09:22

Summary

Unleash your potential with Ben's Plan, a comprehensive 12-week program designed to elevate your strength and physique. Committing just four days a week, you'll engage in a balanced mix of compound and isolation exercises tailored for muscle growth and endurance. Each session is meticulously crafted, featuring a variety of movements like cable flys, rows, and tricep pushdowns, ensuring you hit all major muscle groups effectively. Get ready to transform your training routine and achieve the results you've always wanted!
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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
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