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Jared's current hypertrophy program

by Jared Sharer
1 athletes joined
5.0
(1 rating)

Program Description

An intermediate focused program to bring up your upper body while still hitting legs hard. Make sure to deload every 6 weeks when needed with either 50% volume or a complete break

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 28, 2024 01:21
  • Last Edited
    Jun 23, 2025 06:39

Summary

Dive into Jared's 12-week hypertrophy program, designed for those ready to build muscle and strength with a dedicated 6-day training split. Each session focuses on targeted muscle groups, utilizing a mix of compound and isolation exercises to maximize growth. Expect to push your limits with exercises like the Platz Squat and Overhead Press, while following structured warm-up sets to prepare your body for the challenge ahead. Get ready to transform your physique and achieve your lifting goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Front Delts
9.9%
Biceps
9.5%
Chest
8.7%
Upper Back
8.7%
Middle Delts
8.4%
Lats
8%
Quadriceps
7.7%
Calves
6.3%
Abs
5.8%
Hamstrings
5.2%
Glutes
3.8%
Rear Delts
2.7%
Forearms
1.5%
Adductors
1.1%
Lower Back
1%
Abductors
0.4%
Cardio
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Incline Chest Press (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Pec Fly (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Seated Wide-Grip Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
5
Standing Pullover (Cable)
2
1
6-10 reps
6-10 reps
RPE 7-8
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8-10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
6-12 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-10
5
Standing Pullover (Cable)
3
6-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8-10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
6-12 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-10
5
Standing Pullover (Cable)
3
6-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8-10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
6-12 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-10
5
Standing Pullover (Cable)
3
6-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8-10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
6-12 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-10
5
Standing Pullover (Cable)
3
6-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8-10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
6-12 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-10
5
Standing Pullover (Cable)
3
6-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8-10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
6-12 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-10
5
Standing Pullover (Cable)
3
6-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8-10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
6-12 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-10
5
Standing Pullover (Cable)
3
6-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8-10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
6-12 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-10
5
Standing Pullover (Cable)
3
6-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8-10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 8-10
3
Pec Fly (Dumbbell)
3
6-12 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 8-10
5
Standing Pullover (Cable)
3
6-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4-8 reps
6-10 reps
6-10 reps
RPE 8
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
2
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
2
1
5-10 reps
6-10 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
8-15 reps
8-15 reps
RPE 8
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
5-10 reps
6-10 reps
6-10 reps
RPE 9
RPE 8
RPE 9
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-10
3
Incline Curl (Dumbbell)
2
1
5-10 reps
6-10 reps
RPE 8-10
RPE 8-10
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
1
2
5-10 reps
6-10 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-10
3
Incline Curl (Dumbbell)
2
1
5-10 reps
6-10 reps
RPE 8-10
RPE 8-10
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
1
2
5-10 reps
6-10 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-10
3
Incline Curl (Dumbbell)
2
1
5-10 reps
6-10 reps
RPE 8-10
RPE 8-10
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
1
2
5-10 reps
6-10 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-10
3
Incline Curl (Dumbbell)
2
1
5-10 reps
6-10 reps
RPE 8-10
RPE 8-10
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
1
2
5-10 reps
6-10 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-10
3
Incline Curl (Dumbbell)
2
1
5-10 reps
6-10 reps
RPE 8-10
RPE 8-10
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
1
2
5-10 reps
6-10 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-10
3
Incline Curl (Dumbbell)
2
1
5-10 reps
6-10 reps
RPE 8-10
RPE 8-10
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
1
2
5-10 reps
6-10 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-10
3
Incline Curl (Dumbbell)
2
1
5-10 reps
6-10 reps
RPE 8-10
RPE 8-10
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
1
2
5-10 reps
6-10 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-10
3
Incline Curl (Dumbbell)
2
1
5-10 reps
6-10 reps
RPE 8-10
RPE 8-10
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
1
2
5-10 reps
6-10 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 8-10
2
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8-10
3
Incline Curl (Dumbbell)
2
1
5-10 reps
6-10 reps
RPE 8-10
RPE 8-10
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
1
2
5-10 reps
6-10 reps
RPE 9-10
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
4-8 reps
6-10 reps
RPE 9
RPE 8
2
Leg Press
2
1
8-15 reps
10-18 reps
RPE 8
RPE 9
3
Single-leg Extension
2
1
8-16 reps
10-16 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
5
Seated Calf Raise
3
2
8-15 reps
10-18 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Leg Press
2
1
8-15 reps
10-18 reps
RPE 9-10
RPE 9-10
3
Single-leg Extension
2
1
8-16 reps
10-16 reps
RPE 9-10
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Seated Calf Raise
3
2
8-15 reps
10-18 reps
RPE 9-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Leg Press
2
1
8-15 reps
10-18 reps
RPE 9-10
RPE 9-10
3
Single-leg Extension
2
1
8-16 reps
10-16 reps
RPE 9-10
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Seated Calf Raise
3
2
8-15 reps
10-18 reps
RPE 9-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Leg Press
2
1
8-15 reps
10-18 reps
RPE 9-10
RPE 9-10
3
Single-leg Extension
2
1
8-16 reps
10-16 reps
RPE 9-10
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Seated Calf Raise
3
2
8-15 reps
10-18 reps
RPE 9-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Leg Press
2
1
8-15 reps
10-18 reps
RPE 9-10
RPE 9-10
3
Single-leg Extension
2
1
8-16 reps
10-16 reps
RPE 9-10
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Seated Calf Raise
3
2
8-15 reps
10-18 reps
RPE 9-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Leg Press
2
1
8-15 reps
10-18 reps
RPE 9-10
RPE 9-10
3
Single-leg Extension
2
1
8-16 reps
10-16 reps
RPE 9-10
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Seated Calf Raise
3
2
8-15 reps
10-18 reps
RPE 9-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Leg Press
2
1
8-15 reps
10-18 reps
RPE 9-10
RPE 9-10
3
Single-leg Extension
2
1
8-16 reps
10-16 reps
RPE 9-10
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Seated Calf Raise
3
2
8-15 reps
10-18 reps
RPE 9-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Leg Press
2
1
8-15 reps
10-18 reps
RPE 9-10
RPE 9-10
3
Single-leg Extension
2
1
8-16 reps
10-16 reps
RPE 9-10
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Seated Calf Raise
3
2
8-15 reps
10-18 reps
RPE 9-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Leg Press
2
1
8-15 reps
10-18 reps
RPE 9-10
RPE 9-10
3
Single-leg Extension
2
1
8-16 reps
10-16 reps
RPE 9-10
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Seated Calf Raise
3
2
8-15 reps
10-18 reps
RPE 9-10
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
2
4-8 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Leg Press
2
1
8-15 reps
10-18 reps
RPE 9-10
RPE 9-10
3
Single-leg Extension
2
1
8-16 reps
10-16 reps
RPE 9-10
RPE 9-10
4
Lying Leg Curl
3
6-10 reps
RPE 9-10
5
Seated Calf Raise
3
2
8-15 reps
10-18 reps
RPE 9-10
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-7 reps
5-8 reps
10-20 reps
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
2
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Face Pull
3
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-7 reps
5-8 reps
10-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
3
5-9 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
4
Face Pull
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-7 reps
5-8 reps
10-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
3
5-9 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
4
Face Pull
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-7 reps
5-8 reps
10-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
3
5-9 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
4
Face Pull
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-7 reps
5-8 reps
10-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
3
5-9 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
4
Face Pull
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-7 reps
5-8 reps
10-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
3
5-9 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
4
Face Pull
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-7 reps
5-8 reps
10-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
3
5-9 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
4
Face Pull
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-7 reps
5-8 reps
10-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
3
5-9 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
4
Face Pull
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-7 reps
5-8 reps
10-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
3
5-9 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
4
Face Pull
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-7 reps
5-8 reps
10-20 reps
RPE 8-10
RPE 8-10
RPE 8-10
2
Bent Over Row (Barbell)
3
5-9 reps
RPE 8-10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-10
4
Face Pull
2
1
8-15 reps
8-15 reps
RPE 8-10
RPE 10-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Fly Press (Cable)
2
1
6-10 reps
6-12 reps
RPE 8
RPE 9
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-15 reps
RPE 8
RPE 9
4
Lateral Raise (Cable)
2
2
1
6-12 reps
8-15 reps
10-20 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Fly Press (Cable)
2
1
6-10 reps
6-12 reps
RPE 9-10
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-15 reps
RPE 8-10
RPE 8-10
4
Lateral Raise (Cable)
2
2
1
6-12 reps
8-15 reps
10-20 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Fly Press (Cable)
2
1
6-10 reps
6-12 reps
RPE 9-10
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-15 reps
RPE 8-10
RPE 8-10
4
Lateral Raise (Cable)
2
2
1
6-12 reps
8-15 reps
10-20 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Fly Press (Cable)
2
1
6-10 reps
6-12 reps
RPE 9-10
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-15 reps
RPE 8-10
RPE 8-10
4
Lateral Raise (Cable)
2
2
1
6-12 reps
8-15 reps
10-20 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Fly Press (Cable)
2
1
6-10 reps
6-12 reps
RPE 9-10
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-15 reps
RPE 8-10
RPE 8-10
4
Lateral Raise (Cable)
2
2
1
6-12 reps
8-15 reps
10-20 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Fly Press (Cable)
2
1
6-10 reps
6-12 reps
RPE 9-10
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-15 reps
RPE 8-10
RPE 8-10
4
Lateral Raise (Cable)
2
2
1
6-12 reps
8-15 reps
10-20 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Fly Press (Cable)
2
1
6-10 reps
6-12 reps
RPE 9-10
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-15 reps
RPE 8-10
RPE 8-10
4
Lateral Raise (Cable)
2
2
1
6-12 reps
8-15 reps
10-20 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Fly Press (Cable)
2
1
6-10 reps
6-12 reps
RPE 9-10
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-15 reps
RPE 8-10
RPE 8-10
4
Lateral Raise (Cable)
2
2
1
6-12 reps
8-15 reps
10-20 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Fly Press (Cable)
2
1
6-10 reps
6-12 reps
RPE 9-10
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-15 reps
RPE 8-10
RPE 8-10
4
Lateral Raise (Cable)
2
2
1
6-12 reps
8-15 reps
10-20 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8-10
RPE 9-10
2
Fly Press (Cable)
2
1
6-10 reps
6-12 reps
RPE 9-10
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-15 reps
RPE 8-10
RPE 8-10
4
Lateral Raise (Cable)
2
2
1
6-12 reps
8-15 reps
10-20 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3-6 reps
5-8 reps
5-8 reps
RPE 9
RPE 8
RPE 9
2
Calf Raise (Leg Press)
5
10-16 reps
RPE 9
3
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9
4
Lying Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
5-8 reps
RPE 9.5
RPE 9.5
2
Calf Raise (Leg Press)
5
10-16 reps
RPE 9
3
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9
4
Lying Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
5-8 reps
RPE 9.5
RPE 9.5
2
Calf Raise (Leg Press)
5
10-16 reps
RPE 9
3
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9
4
Lying Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
5-8 reps
RPE 9.5
RPE 9.5
2
Calf Raise (Leg Press)
5
10-16 reps
RPE 9
3
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9
4
Lying Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
5-8 reps
RPE 9.5
RPE 9.5
2
Calf Raise (Leg Press)
5
10-16 reps
RPE 9
3
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9
4
Lying Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
5-8 reps
RPE 9.5
RPE 9.5
2
Calf Raise (Leg Press)
5
10-16 reps
RPE 9
3
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9
4
Lying Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
5-8 reps
RPE 9.5
RPE 9.5
2
Calf Raise (Leg Press)
5
10-16 reps
RPE 9
3
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9
4
Lying Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
5-8 reps
RPE 9.5
RPE 9.5
2
Calf Raise (Leg Press)
5
10-16 reps
RPE 9
3
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9
4
Lying Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
5-8 reps
RPE 9.5
RPE 9.5
2
Calf Raise (Leg Press)
5
10-16 reps
RPE 9
3
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9
4
Lying Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3-6 reps
5-8 reps
RPE 9.5
RPE 9.5
2
Calf Raise (Leg Press)
5
10-16 reps
RPE 9
3
Decline Sit Up (Weighted)
3
8-15 reps
RPE 9
4
Lying Leg Raise
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Platz Squat
1 Set
2 Sets
4-8 Reps
6-10 Reps
@9
@8
2
Leg Press
2 Sets
1 Set
8-15 Reps
10-18 Reps
@8
@9
3
Single-leg Extension
2 Sets
1 Set
8-16 Reps
10-16 Reps
@8
@9
4
Lying Leg Curl
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
5
Seated Calf Raise
3 Sets
2 Sets
8-15 Reps
10-18 Reps
@8
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-8 Reps
6-10 Reps
6-10 Reps
@8
@8
@9
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8.5
@9
@10
3
Incline Curl (Dumbbell)
2 Sets
1 Set
5-10 Reps
6-10 Reps
@8
@10
4
Skull Crusher (Barbell)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@8
@9
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
5-10 Reps
6-10 Reps
6-10 Reps
@9
@8
@9
6
V-Handle Tricep Pushdown (Cable)
3 Sets
6-12 Reps
@8-10
Day 1
1
Incline Chest Press (Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Underhand Lat Pulldown
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Pec Fly (Dumbbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@9
4
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
5
Standing Pullover (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@7-8
@8-10
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-7 Reps
5-8 Reps
10-20 Reps
@9
@9
@9
2
Bent Over Row (Barbell)
2 Sets
1 Set
5-9 Reps
5-9 Reps
@8
@9
3
Bicep Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
4
Face Pull
3 Sets
8-15 Reps
@8
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Fly Press (Cable)
2 Sets
1 Set
6-10 Reps
6-12 Reps
@8
@9
3
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-15 Reps
@8
@9
4
Lateral Raise (Cable)
2 Sets
2 Sets
1 Set
6-12 Reps
8-15 Reps
10-20 Reps
@9.5
@9.5
@9.5
Day 6
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
3-6 Reps
5-8 Reps
5-8 Reps
@9
@8
@9
2
Calf Raise (Leg Press)
5 Sets
10-16 Reps
@9
3
Decline Sit Up (Weighted)
3 Sets
8-15 Reps
@9
4
Lying Leg Raise
3 Sets
AMRAP
@10