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Heavy Duty: Total destruction

by Alex G.
1 athletes joined
5.0
(1 rating)

Program Description

Blow your back and mind

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 30, 2024 09:26
  • Last Edited
    Jun 18, 2025 09:06

Summary

Unleash your potential with "Heavy Duty: Total Destruction," a 16-week program designed for serious lifters ready to push their limits. Committing to four days a week, you'll tackle a variety of intense workouts focusing on legs, back, and core, utilizing a full gym setup. Each session incorporates advanced exercises like Zercher squats and barbell rows, ensuring you build strength and muscle effectively. Get ready to transform your physique and dominate your fitness goals!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pullover (Dumbbell)
1
1
20 reps
10 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
2
20 reps
10 reps
12 reps
RPE 6.5
RPE 8
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
2
20 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
20 reps
RPE 6.5
2
Pec Deck (Machine)
1
15-20 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 7.5
RPE 10
4
Bulgarian Dip
2
15 reps
RPE 8
5
Dip (Weighted)
1
8 reps
RPE 10
6
Pec Fly (Dumbbell)
1
10 reps
RPE 10
7
Chest Press (Machine)
1
12-15 reps
RPE 10
8
Incline Bench Bicep Hammer Curl
1
10 reps
RPE 10
9
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
10
Front Raise
1
20-25 reps
RPE 9
11
Weighted Side Extensions
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Banded)
1
1
50 reps
50 reps
RPE 8
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Zercher Squat (Barbell)
1
30-40 reps
RPE 10
4
Lunge (Dumbbell)
1
30-40 reps
RPE 10
5
Glute Bridge (Dumbbell)
2
1 mins
RPE 9
6
Farmer's Walk (Weighted)
2
2 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
15-25 reps
RPE 10
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
8
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lu Raise
1
30 reps
RPE 7.5
2
Lying Side Lateral Raise
2
2
12-15 reps
15-25 reps
RPE 7.5
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
1
8-10 reps
10-12 reps
RPE 6
RPE 10
5
Shoulder Press (Machine)
1
-
6
Tricep Pushdown (Cable)
1
20 reps
RPE 10
7
Weighted Side Extensions
2
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
1
1
20 reps
8 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Underhand Lat Pulldown
1
6-10 reps
RPE 10
3
Barbell Row
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 6
RPE 10
6
Rear Delt Row
1
25-30 reps
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Leg Extension (Banded)
1 Set
1 Set
50 Reps
50 Reps
@8
@10
2
Leg Extension
1 Set
15-20 Reps
@10
3
Zercher Squat (Barbell)
1 Set
30-40 Reps
@10
4
Lunge (Dumbbell)
1 Set
30-40 Reps
@10
5
Glute Bridge (Dumbbell)
2 Sets
1 mins
@9
6
Farmer's Walk (Weighted)
2 Sets
2 mins
@9.5
Day 4
1
Pullover (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
8 Reps
10 Reps
@6
@7
@10
2
Underhand Lat Pulldown
1 Set
6-10 Reps
@10
3
Barbell Row
1 Set
6-10 Reps
@10
4
Seated Row (Cable)
1 Set
8-12 Reps
@10
5
Stiff Leg Deadlift
1 Set
1 Set
5 Reps
8 Reps
@6
@10
6
Rear Delt Row
1 Set
25-30 Reps
@10
Day 3
1
Lu Raise
1 Set
30 Reps
@7.5
2
Lying Side Lateral Raise
2 Sets
2 Sets
12-15 Reps
15-25 Reps
@7.5
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
@9
4
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
@6
@10
5
Shoulder Press (Machine)
1 Set
-
6
Tricep Pushdown (Cable)
1 Set
20 Reps
@10
7
Weighted Side Extensions
2 Sets
20 Reps
@9.5
Day 1
1
Lat Pulldown
1 Set
20 Reps
@6.5
2
Pullover (Dumbbell)
1 Set
1 Set
20 Reps
10 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
20 Reps
10 Reps
12 Reps
@6.5
@8
@10
4
Bulgarian Dip
2 Sets
15 Reps
@8
5
Dip (Weighted)
1 Set
8 Reps
@10
6
Pec Fly (Dumbbell)
1 Set
10 Reps
@10
7
Chest Press (Machine)
1 Set
12-15 Reps
@10
8
Incline Bench Bicep Hammer Curl
2 Sets
20 Reps
@10
9
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
10
Front Raise
1 Set
20-25 Reps
@9
11
Weighted Side Extensions
2 Sets
20 Reps
@9