Program Description
Get huge
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedSep 23, 2024 08:44
- Last EditedJun 18, 2025 11:37
Summary
Unleash your strength with the Creeper program, a comprehensive 12-week training regimen designed for serious lifters. Committing to six days a week, you'll engage in a mix of heavy pull and push workouts that focus on building muscle and enhancing overall performance. Each session is meticulously crafted with a variety of exercises, including bent-over rows, chin-ups, and incline bench presses, ensuring a balanced approach to upper body development. Get ready to challenge yourself and see significant gains in strength and endurance!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
One Arm Bent Over Row
4
8 reps
RPE 8
2
Chin-Up (Weighted)
3
8 reps
RPE 9
3
Pullover (Dumbbell)
3
10 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 8
6
Dead Hang
1
60 reps
-
7
Lying Leg Raise
4
100 reps
-
8
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
9
Hammer Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 9
3
Pullover (Dumbbell)
3
10 reps
RPE 9
4
Rack Pull (Barbell)
5
5 reps
RPE 9
5
Hyperextension
2
20 reps
RPE 8
6
Dead Hang
1
60 reps
-
7
Cable Crunch
4
100 reps
RPE 9
8
Bicep Curl (Barbell)
4
8 reps
RPE 9
9
Hammer Curl
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8 reps
RPE 8
2
Chin-Up (Weighted)
3
8 reps
RPE 9
3
Pullover (Dumbbell)
3
10 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 8
6
Dead Hang
1
60 reps
-
7
Lying Leg Raise
4
100 reps
-
8
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
9
Hammer Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8 reps
RPE 8
2
Chin-Up (Weighted)
3
8 reps
RPE 9
3
Pullover (Dumbbell)
3
10 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 8
6
Dead Hang
1
60 reps
-
7
Lying Leg Raise
4
100 reps
-
8
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
9
Hammer Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8 reps
RPE 8
2
Chin-Up (Weighted)
3
8 reps
RPE 9
3
Pullover (Dumbbell)
3
10 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 8
6
Dead Hang
1
60 reps
-
7
Lying Leg Raise
4
100 reps
-
8
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
9
Hammer Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8 reps
RPE 8
2
Chin-Up (Weighted)
3
8 reps
RPE 9
3
Pullover (Dumbbell)
3
10 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 8
6
Dead Hang
1
60 reps
-
7
Lying Leg Raise
4
100 reps
-
8
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
9
Hammer Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8 reps
RPE 8
2
Chin-Up (Weighted)
3
8 reps
RPE 9
3
Pullover (Dumbbell)
3
10 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 8
6
Dead Hang
1
60 reps
-
7
Lying Leg Raise
4
100 reps
-
8
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
9
Hammer Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8 reps
RPE 8
2
Chin-Up (Weighted)
3
8 reps
RPE 9
3
Pullover (Dumbbell)
3
10 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 8
6
Dead Hang
1
60 reps
-
7
Lying Leg Raise
4
100 reps
-
8
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
9
Hammer Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8 reps
RPE 8
2
Chin-Up (Weighted)
3
8 reps
RPE 9
3
Pullover (Dumbbell)
3
10 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 8
6
Dead Hang
1
60 reps
-
7
Lying Leg Raise
4
100 reps
-
8
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
9
Hammer Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8 reps
RPE 8
2
Chin-Up (Weighted)
3
8 reps
RPE 9
3
Pullover (Dumbbell)
3
10 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 8
6
Dead Hang
1
60 reps
-
7
Lying Leg Raise
4
100 reps
-
8
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
9
Hammer Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8 reps
RPE 8
2
Chin-Up (Weighted)
3
8 reps
RPE 9
3
Pullover (Dumbbell)
3
10 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 8
6
Dead Hang
1
60 reps
-
7
Lying Leg Raise
4
100 reps
-
8
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
9
Hammer Curl
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
8 reps
RPE 8
2
Chin-Up (Weighted)
3
8 reps
RPE 9
3
Pullover (Dumbbell)
3
10 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Hyperextension
3
10 reps
RPE 8
6
Dead Hang
1
60 reps
-
7
Lying Leg Raise
4
100 reps
-
8
Preacher Curl (Dumbbell)
4
10 reps
RPE 9
9
Hammer Curl
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 10
4
Chest Fly (Cable)
3
8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Overhead Press (Barbell)
4
6 reps
RPE 9
7
Dip (Assisted)
4
10 reps
RPE 9
8
Skull Crusher (Barbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Dip (Bodyweight)
4
100 reps
RPE 10
4
Chest Fly (Cable)
3
8 reps
RPE 10
5
Rear Delt Fly (Machine)
4
20 reps
RPE 10
6
Overhead Press (Barbell)
4
6 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
4
10 reps
RPE 9
8
Incline Tricep Extension (Dumbbell)
4
14 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 10
4
Chest Fly (Cable)
3
8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Overhead Press (Barbell)
4
6 reps
RPE 9
7
Dip (Assisted)
4
10 reps
RPE 9
8
Skull Crusher (Barbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 10
4
Chest Fly (Cable)
3
8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Overhead Press (Barbell)
4
6 reps
RPE 9
7
Dip (Assisted)
4
10 reps
RPE 9
8
Skull Crusher (Barbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 10
4
Chest Fly (Cable)
3
8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Overhead Press (Barbell)
4
6 reps
RPE 9
7
Dip (Assisted)
4
10 reps
RPE 9
8
Skull Crusher (Barbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 10
4
Chest Fly (Cable)
3
8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Overhead Press (Barbell)
4
6 reps
RPE 9
7
Dip (Assisted)
4
10 reps
RPE 9
8
Skull Crusher (Barbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 10
4
Chest Fly (Cable)
3
8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Overhead Press (Barbell)
4
6 reps
RPE 9
7
Dip (Assisted)
4
10 reps
RPE 9
8
Skull Crusher (Barbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 10
4
Chest Fly (Cable)
3
8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Overhead Press (Barbell)
4
6 reps
RPE 9
7
Dip (Assisted)
4
10 reps
RPE 9
8
Skull Crusher (Barbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 10
4
Chest Fly (Cable)
3
8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Overhead Press (Barbell)
4
6 reps
RPE 9
7
Dip (Assisted)
4
10 reps
RPE 9
8
Skull Crusher (Barbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 10
4
Chest Fly (Cable)
3
8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Overhead Press (Barbell)
4
6 reps
RPE 9
7
Dip (Assisted)
4
10 reps
RPE 9
8
Skull Crusher (Barbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 10
4
Chest Fly (Cable)
3
8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Overhead Press (Barbell)
4
6 reps
RPE 9
7
Dip (Assisted)
4
10 reps
RPE 9
8
Skull Crusher (Barbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Chest Press (Machine)
3
8 reps
RPE 10
4
Chest Fly (Cable)
3
8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Overhead Press (Barbell)
4
6 reps
RPE 9
7
Dip (Assisted)
4
10 reps
RPE 9
8
Skull Crusher (Barbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
RPE 9
2
Squat (Barbell)
5
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Stiff Leg Deadlift
2
10 reps
RPE 8
5
Standing Calf Raise
3
3
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
RPE 10
2
Squat (Paused)
5
6 reps
RPE 8
3
Leg Press
3
10 reps
RPE 10
4
Stiff Leg Deadlift
3
8 reps
RPE 8.5
5
Standing Calf Raise
3
3
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
RPE 9
2
Squat (Barbell)
5
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Stiff Leg Deadlift
2
10 reps
RPE 8
5
Standing Calf Raise
3
3
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
RPE 9
2
Squat (Barbell)
5
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Stiff Leg Deadlift
2
10 reps
RPE 8
5
Standing Calf Raise
3
3
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
RPE 9
2
Squat (Barbell)
5
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Stiff Leg Deadlift
2
10 reps
RPE 8
5
Standing Calf Raise
3
3
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
RPE 9
2
Squat (Barbell)
5
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Stiff Leg Deadlift
2
10 reps
RPE 8
5
Standing Calf Raise
3
3
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
RPE 9
2
Squat (Barbell)
5
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Stiff Leg Deadlift
2
10 reps
RPE 8
5
Standing Calf Raise
3
3
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
RPE 9
2
Squat (Barbell)
5
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Stiff Leg Deadlift
2
10 reps
RPE 8
5
Standing Calf Raise
3
3
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
RPE 9
2
Squat (Barbell)
5
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Stiff Leg Deadlift
2
10 reps
RPE 8
5
Standing Calf Raise
3
3
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
RPE 9
2
Squat (Barbell)
5
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Stiff Leg Deadlift
2
10 reps
RPE 8
5
Standing Calf Raise
3
3
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
RPE 9
2
Squat (Barbell)
5
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Stiff Leg Deadlift
2
10 reps
RPE 8
5
Standing Calf Raise
3
3
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
RPE 9
2
Squat (Barbell)
5
6 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Stiff Leg Deadlift
2
10 reps
RPE 8
5
Standing Calf Raise
3
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2
Lat Pulldown (Single Arm)
4
10 reps
RPE 9
3
Face Pull
4
10 reps
RPE 9
4
Pullover (Dumbbell)
4
8 reps
RPE 9
5
Pinwheel Curl
4
10 reps
RPE 8
6
21s (EZ Bar)
3
21 reps
RPE 9
7
Cable Crunch
4
100 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2
Lat Pulldown (Single Arm)
4
10 reps
RPE 9
3
Face Pull
4
10 reps
RPE 9
4
Pullover (Dumbbell)
4
8 reps
RPE 9
5
Pinwheel Curl
4
10 reps
RPE 8
6
21s (EZ Bar)
3
21 reps
RPE 9
7
Cable Crunch
4
100 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2
Lat Pulldown (Single Arm)
4
10 reps
RPE 9
3
Face Pull
4
10 reps
RPE 9
4
Pullover (Dumbbell)
4
8 reps
RPE 9
5
Pinwheel Curl
4
10 reps
RPE 8
6
21s (EZ Bar)
3
21 reps
RPE 9
7
Cable Crunch
4
100 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2
Lat Pulldown (Single Arm)
4
10 reps
RPE 9
3
Face Pull
4
10 reps
RPE 9
4
Pullover (Dumbbell)
4
8 reps
RPE 9
5
Pinwheel Curl
4
10 reps
RPE 8
6
21s (EZ Bar)
3
21 reps
RPE 9
7
Cable Crunch
4
100 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2
Lat Pulldown (Single Arm)
4
10 reps
RPE 9
3
Face Pull
4
10 reps
RPE 9
4
Pullover (Dumbbell)
4
8 reps
RPE 9
5
Pinwheel Curl
4
10 reps
RPE 8
6
21s (EZ Bar)
3
21 reps
RPE 9
7
Cable Crunch
4
100 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2
Lat Pulldown (Single Arm)
4
10 reps
RPE 9
3
Face Pull
4
10 reps
RPE 9
4
Pullover (Dumbbell)
4
8 reps
RPE 9
5
Pinwheel Curl
4
10 reps
RPE 8
6
21s (EZ Bar)
3
21 reps
RPE 9
7
Cable Crunch
4
100 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2
Lat Pulldown (Single Arm)
4
10 reps
RPE 9
3
Face Pull
4
10 reps
RPE 9
4
Pullover (Dumbbell)
4
8 reps
RPE 9
5
Pinwheel Curl
4
10 reps
RPE 8
6
21s (EZ Bar)
3
21 reps
RPE 9
7
Cable Crunch
4
100 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2
Lat Pulldown (Single Arm)
4
10 reps
RPE 9
3
Face Pull
4
10 reps
RPE 9
4
Pullover (Dumbbell)
4
8 reps
RPE 9
5
Pinwheel Curl
4
10 reps
RPE 8
6
21s (EZ Bar)
3
21 reps
RPE 9
7
Cable Crunch
4
100 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2
Lat Pulldown (Single Arm)
4
10 reps
RPE 9
3
Face Pull
4
10 reps
RPE 9
4
Pullover (Dumbbell)
4
8 reps
RPE 9
5
Pinwheel Curl
4
10 reps
RPE 8
6
21s (EZ Bar)
3
21 reps
RPE 9
7
Cable Crunch
4
100 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2
Lat Pulldown (Single Arm)
4
10 reps
RPE 9
3
Face Pull
4
10 reps
RPE 9
4
Pullover (Dumbbell)
4
8 reps
RPE 9
5
Pinwheel Curl
4
10 reps
RPE 8
6
21s (EZ Bar)
3
21 reps
RPE 9
7
Cable Crunch
4
100 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2
Lat Pulldown (Single Arm)
4
10 reps
RPE 9
3
Face Pull
4
10 reps
RPE 9
4
Pullover (Dumbbell)
4
8 reps
RPE 9
5
Pinwheel Curl
4
10 reps
RPE 8
6
21s (EZ Bar)
3
21 reps
RPE 9
7
Cable Crunch
4
100 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
RPE 9
2
Lat Pulldown (Single Arm)
4
10 reps
RPE 9
3
Face Pull
4
10 reps
RPE 9
4
Pullover (Dumbbell)
4
8 reps
RPE 9
5
Pinwheel Curl
4
10 reps
RPE 8
6
21s (EZ Bar)
3
21 reps
RPE 9
7
Cable Crunch
4
100 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
12 reps
RPE 8
2A
Floor Press (Dumbbell)
4
10 reps
RPE 9
3
Chest Fly (Dumbbell)
4
10 reps
RPE 9
4A
Lying Side Lateral Raise
4
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 9
7
Seated Overhead Extension (EZ Bar)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
12 reps
RPE 8
2A
Floor Press (Dumbbell)
4
10 reps
RPE 9
3
Chest Fly (Dumbbell)
4
10 reps
RPE 9
4A
Lying Side Lateral Raise
4
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 9
7
Seated Overhead Extension (EZ Bar)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
12 reps
RPE 8
2A
Floor Press (Dumbbell)
4
10 reps
RPE 9
3
Chest Fly (Dumbbell)
4
10 reps
RPE 9
4A
Lying Side Lateral Raise
4
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 9
7
Seated Overhead Extension (EZ Bar)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
12 reps
RPE 8
2A
Floor Press (Dumbbell)
4
10 reps
RPE 9
3
Chest Fly (Dumbbell)
4
10 reps
RPE 9
4A
Lying Side Lateral Raise
4
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 9
7
Seated Overhead Extension (EZ Bar)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
12 reps
RPE 8
2A
Floor Press (Dumbbell)
4
10 reps
RPE 9
3
Chest Fly (Dumbbell)
4
10 reps
RPE 9
4A
Lying Side Lateral Raise
4
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 9
7
Seated Overhead Extension (EZ Bar)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
12 reps
RPE 8
2A
Floor Press (Dumbbell)
4
10 reps
RPE 9
3
Chest Fly (Dumbbell)
4
10 reps
RPE 9
4A
Lying Side Lateral Raise
4
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 9
7
Seated Overhead Extension (EZ Bar)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
12 reps
RPE 8
2A
Floor Press (Dumbbell)
4
10 reps
RPE 9
3
Chest Fly (Dumbbell)
4
10 reps
RPE 9
4A
Lying Side Lateral Raise
4
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 9
7
Seated Overhead Extension (EZ Bar)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
12 reps
RPE 8
2A
Floor Press (Dumbbell)
4
10 reps
RPE 9
3
Chest Fly (Dumbbell)
4
10 reps
RPE 9
4A
Lying Side Lateral Raise
4
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 9
7
Seated Overhead Extension (EZ Bar)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
12 reps
RPE 8
2A
Floor Press (Dumbbell)
4
10 reps
RPE 9
3
Chest Fly (Dumbbell)
4
10 reps
RPE 9
4A
Lying Side Lateral Raise
4
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 9
7
Seated Overhead Extension (EZ Bar)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
12 reps
RPE 8
2A
Floor Press (Dumbbell)
4
10 reps
RPE 9
3
Chest Fly (Dumbbell)
4
10 reps
RPE 9
4A
Lying Side Lateral Raise
4
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 9
7
Seated Overhead Extension (EZ Bar)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
12 reps
RPE 8
2A
Floor Press (Dumbbell)
4
10 reps
RPE 9
3
Chest Fly (Dumbbell)
4
10 reps
RPE 9
4A
Lying Side Lateral Raise
4
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 9
7
Seated Overhead Extension (EZ Bar)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
4
12 reps
RPE 8
2A
Floor Press (Dumbbell)
4
10 reps
RPE 9
3
Chest Fly (Dumbbell)
4
10 reps
RPE 9
4A
Lying Side Lateral Raise
4
15 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 9
6
Tricep Pushdown (Cable)
4
10 reps
RPE 9
7
Seated Overhead Extension (EZ Bar)
4
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Leg Press
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
16 reps
RPE 9
4
Seated Hamstring Curl
3
15 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Leg Press
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
16 reps
RPE 9
4
Seated Hamstring Curl
3
15 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Leg Press
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
16 reps
RPE 9
4
Seated Hamstring Curl
3
15 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Leg Press
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
16 reps
RPE 9
4
Seated Hamstring Curl
3
15 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Leg Press
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
16 reps
RPE 9
4
Seated Hamstring Curl
3
15 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Leg Press
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
16 reps
RPE 9
4
Seated Hamstring Curl
3
15 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Leg Press
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
16 reps
RPE 9
4
Seated Hamstring Curl
3
15 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Leg Press
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
16 reps
RPE 9
4
Seated Hamstring Curl
3
15 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Leg Press
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
16 reps
RPE 9
4
Seated Hamstring Curl
3
15 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Leg Press
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
16 reps
RPE 9
4
Seated Hamstring Curl
3
15 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Leg Press
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
16 reps
RPE 9
4
Seated Hamstring Curl
3
15 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
20 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Leg Press
3
10 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
16 reps
RPE 9
4
Seated Hamstring Curl
3
15 reps
RPE 9
5
Seated Calf Raise
6
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
One Arm Bent Over Row4 Sets
8 Reps
@8
2
Chin-Up (Weighted)3 Sets
8 Reps
@9
3
Pullover (Dumbbell)3 Sets
10 Reps
@9
4
Shrug (Dumbbell)3 Sets
12 Reps
@9
5
Hyperextension3 Sets
10 Reps
@8
6
Dead Hang1 Set
60 Reps
-
7
Lying Leg Raise4 Sets
100 Reps
-
8
Preacher Curl (Dumbbell)4 Sets
10 Reps
@9
9
Hammer Curl4 Sets
8 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)4 Sets
8 Reps
@8
2
Incline Bench Press (Barbell)3 Sets
6 Reps
@9
3
Chest Press (Machine)3 Sets
8 Reps
@10
4
Chest Fly (Cable)3 Sets
8 Reps
@10
5
Rear Delt Fly (Machine)1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@8
@9
@10
6
Overhead Press (Barbell)4 Sets
6 Reps
@9
7
Dip (Assisted)4 Sets
10 Reps
@9
8
Skull Crusher (Barbell)4 Sets
12 Reps
@9
Day 3
1
Leg Curl4 Sets
10 Reps
@9
2
Squat (Barbell)5 Sets
6 Reps
@8
3
Bulgarian Split Squat (Dumbbell)3 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Stiff Leg Deadlift2 Sets
10 Reps
@8
5
Standing Calf Raise3 Sets
3 Sets
10 Reps
10 Reps
@9
@10
Day 4
1
Seated Row (Cable)4 Sets
10 Reps
@9
2
Lat Pulldown (Single Arm)4 Sets
10 Reps
@9
3
Face Pull4 Sets
10 Reps
@9
4
Pullover (Dumbbell)4 Sets
8 Reps
@9
5
Pinwheel Curl4 Sets
10 Reps
@8
6
21s (EZ Bar)3 Sets
21 Reps
@9
7
Cable Crunch4 Sets
100 Reps
@8
Day 5
1
Decline Bench Press (Dumbbell)4 Sets
12 Reps
@8
2A
Floor Press (Dumbbell)4 Sets
10 Reps
@9
3
Chest Fly (Dumbbell)4 Sets
10 Reps
@9
4A
Lying Side Lateral Raise4 Sets
15 Reps
@9
5
Seated Shoulder Press (Dumbbell)4 Sets
10 Reps
@9
6
Tricep Pushdown (Cable)4 Sets
10 Reps
@9
7
Seated Overhead Extension (EZ Bar)4 Sets
10 Reps
@9
Day 6
1
Leg Extension1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
@10
@10
@10
2
Leg Press3 Sets
10 Reps
@9
3
Walking Lunge (Dumbbell)3 Sets
16 Reps
@9
4
Seated Hamstring Curl3 Sets
15 Reps
@9
5
Seated Calf Raise6 Sets
15 Reps
@9