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TALTA

by Nic T.
1 athletes joined

Program Description

Transform your physique with TALTA, a comprehensive 12-week bodybuilding program designed for both novice and intermediate lifters. With five training days each week, you'll engage in a balanced mix of strength and hypertrophy-focused workouts, utilizing a full gym setup to maximize your results. This program emphasizes progressive overload and proper form, ensuring you build muscle effectively while enhancing your overall fitness. Get ready to sculpt your body and achieve your goals with confidence!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 28, 2025 07:54
  • Last Edited
    Jan 14, 2026 09:22
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Front Delts
13.2%
Chest
11.3%
Biceps
9.9%
Upper Back
8.6%
Lats
7%
Middle Delts
7%
Hamstrings
6.5%
Quadriceps
6.5%
Glutes
4.8%
Rear Delts
3.5%
Forearms
3.2%
Calves
1.6%
Abductors
0.8%
Lower Back
0.8%
Abs
0.8%
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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
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Cable Low Row
3
10-15 reps
RPE 9
5
Pec Deck (Machine)
3
10-15 reps
RPE 9
6
Lat Prayer
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Cable Low Row
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lat Prayer
3
10-15 reps
RPE 9
6
Pec Deck (Machine)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Cable Low Row
3
10-15 reps
RPE 9
5
Pec Deck (Machine)
3
10-15 reps
RPE 9
6
Lat Prayer
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Cable Low Row
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lat Prayer
3
10-15 reps
RPE 9
6
Pec Deck (Machine)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Cable Low Row
3
10-15 reps
RPE 9
5
Pec Deck (Machine)
3
10-15 reps
RPE 9
6
Lat Prayer
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Cable Low Row
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lat Prayer
3
10-15 reps
RPE 9
6
Pec Deck (Machine)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Cable Low Row
3
10-15 reps
RPE 9
5
Pec Deck (Machine)
3
10-15 reps
RPE 9
6
Lat Prayer
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Cable Low Row
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lat Prayer
3
10-15 reps
RPE 9
6
Pec Deck (Machine)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Cable Low Row
3
10-15 reps
RPE 9
5
Pec Deck (Machine)
3
10-15 reps
RPE 9
6
Lat Prayer
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Cable Low Row
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lat Prayer
3
10-15 reps
RPE 9
6
Pec Deck (Machine)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Cable Low Row
3
10-15 reps
RPE 9
5
Pec Deck (Machine)
3
10-15 reps
RPE 9
6
Lat Prayer
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Cable Low Row
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lat Prayer
3
10-15 reps
RPE 9
6
Pec Deck (Machine)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10-15 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
JM Press
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
6
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10-15 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
JM Press
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
6
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10-15 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
JM Press
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
6
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10-15 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
JM Press
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
6
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10-15 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
JM Press
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
6
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10-15 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
JM Press
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
6
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
RPE 8
2
Pendulum Squat
1
2
10 reps
-
-
3
Leg Press
3
10-15 reps
RPE 9
4
Calf Raise (Machine)
3
10-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
6
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
RPE 8
2
Pendulum Squat
1
2
10 reps
-
-
3
Leg Press
3
10-15 reps
RPE 9
4
Calf Raise (Machine)
3
10-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
6
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
RPE 8
2
Pendulum Squat
1
2
10 reps
-
-
3
Leg Press
3
10-15 reps
RPE 9
4
Calf Raise (Machine)
3
10-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
6
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
RPE 8
2
Pendulum Squat
1
2
10 reps
-
-
3
Leg Press
3
10-15 reps
RPE 9
4
Calf Raise (Machine)
3
10-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
6
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
RPE 8
2
Pendulum Squat
1
2
10 reps
-
-
3
Leg Press
3
10-15 reps
RPE 9
4
Calf Raise (Machine)
3
10-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
6
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
RPE 8
2
Pendulum Squat
1
2
10 reps
-
-
3
Leg Press
3
10-15 reps
RPE 9
4
Calf Raise (Machine)
3
10-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
6
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
RPE 8
2
Pendulum Squat
1
2
10 reps
-
-
3
Leg Press
3
10-15 reps
RPE 9
4
Calf Raise (Machine)
3
10-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
6
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
RPE 8
2
Pendulum Squat
1
2
10 reps
-
-
3
Leg Press
3
10-15 reps
RPE 9
4
Calf Raise (Machine)
3
10-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
6
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
RPE 8
2
Pendulum Squat
1
2
10 reps
-
-
3
Leg Press
3
10-15 reps
RPE 9
4
Calf Raise (Machine)
3
10-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
6
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
RPE 8
2
Pendulum Squat
1
2
10 reps
-
-
3
Leg Press
3
10-15 reps
RPE 9
4
Calf Raise (Machine)
3
10-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
6
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
RPE 8
2
Pendulum Squat
1
2
10 reps
-
-
3
Leg Press
3
10-15 reps
RPE 9
4
Calf Raise (Machine)
3
10-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
6
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-15 reps
RPE 8
2
Pendulum Squat
1
2
10 reps
-
-
3
Leg Press
3
10-15 reps
RPE 9
4
Calf Raise (Machine)
3
10-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
6
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 9
4
Narrow Neutral Pulldown
4
8-12 reps
RPE 9
5
Shoulder Press (Machine)
3
10-15 reps
RPE 9
6
Pec Deck (Machine)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Narrow Neutral Pulldown
4
8-12 reps
RPE 9
4
Chest Press (Machine)
3
10-15 reps
RPE 9
5
Pec Deck (Machine)
3
10-15 reps
RPE 9
6
Shoulder Press (Machine)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 9
4
Narrow Neutral Pulldown
4
8-12 reps
RPE 9
5
Shoulder Press (Machine)
3
10-15 reps
RPE 9
6
Pec Deck (Machine)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Narrow Neutral Pulldown
4
8-12 reps
RPE 9
4
Chest Press (Machine)
3
10-15 reps
RPE 9
5
Pec Deck (Machine)
3
10-15 reps
RPE 9
6
Shoulder Press (Machine)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 9
4
Narrow Neutral Pulldown
4
8-12 reps
RPE 9
5
Shoulder Press (Machine)
3
10-15 reps
RPE 9
6
Pec Deck (Machine)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Narrow Neutral Pulldown
4
8-12 reps
RPE 9
4
Chest Press (Machine)
3
10-15 reps
RPE 9
5
Pec Deck (Machine)
3
10-15 reps
RPE 9
6
Shoulder Press (Machine)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 9
4
Narrow Neutral Pulldown
4
8-12 reps
RPE 9
5
Shoulder Press (Machine)
3
10-15 reps
RPE 9
6
Pec Deck (Machine)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Narrow Neutral Pulldown
4
8-12 reps
RPE 9
4
Chest Press (Machine)
3
10-15 reps
RPE 9
5
Pec Deck (Machine)
3
10-15 reps
RPE 9
6
Shoulder Press (Machine)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 9
4
Narrow Neutral Pulldown
4
8-12 reps
RPE 9
5
Shoulder Press (Machine)
3
10-15 reps
RPE 9
6
Pec Deck (Machine)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Narrow Neutral Pulldown
4
8-12 reps
RPE 9
4
Chest Press (Machine)
3
10-15 reps
RPE 9
5
Pec Deck (Machine)
3
10-15 reps
RPE 9
6
Shoulder Press (Machine)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 9
4
Narrow Neutral Pulldown
4
8-12 reps
RPE 9
5
Shoulder Press (Machine)
3
10-15 reps
RPE 9
6
Pec Deck (Machine)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Narrow Neutral Pulldown
4
8-12 reps
RPE 9
4
Chest Press (Machine)
3
10-15 reps
RPE 9
5
Pec Deck (Machine)
3
10-15 reps
RPE 9
6
Shoulder Press (Machine)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10-15 reps
RPE 9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
Upright Row (Barbell)
3
12-18 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9
2
Tricep Extension (Cable)
3
10-15 reps
RPE 9
3
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Upright Row (Barbell)
3
12-18 reps
RPE 9
6
Bayesian Curl
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10-15 reps
RPE 9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
Upright Row (Barbell)
3
12-18 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9
2
Tricep Extension (Cable)
3
10-15 reps
RPE 9
3
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Upright Row (Barbell)
3
12-18 reps
RPE 9
6
Bayesian Curl
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10-15 reps
RPE 9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
Upright Row (Barbell)
3
12-18 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9
2
Tricep Extension (Cable)
3
10-15 reps
RPE 9
3
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Upright Row (Barbell)
3
12-18 reps
RPE 9
6
Bayesian Curl
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10-15 reps
RPE 9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
Upright Row (Barbell)
3
12-18 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9
2
Tricep Extension (Cable)
3
10-15 reps
RPE 9
3
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Upright Row (Barbell)
3
12-18 reps
RPE 9
6
Bayesian Curl
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10-15 reps
RPE 9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
Upright Row (Barbell)
3
12-18 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9
2
Tricep Extension (Cable)
3
10-15 reps
RPE 9
3
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Upright Row (Barbell)
3
12-18 reps
RPE 9
6
Bayesian Curl
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
10-15 reps
RPE 9
2
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
Upright Row (Barbell)
3
12-18 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9
2
Tricep Extension (Cable)
3
10-15 reps
RPE 9
3
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Upright Row (Barbell)
3
12-18 reps
RPE 9
6
Bayesian Curl
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Cable Low Row
3 Sets
10-15 Reps
@9
5
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
6
Lat Prayer
3 Sets
10-15 Reps
@9
Day 2
1
Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
2
Hammer Curl (Dumbbell)
3 Sets
10-15 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9
4
JM Press
3 Sets
8-12 Reps
@9
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@9
6
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
Day 3
1
Seated Hamstring Curl
3 Sets
10-15 Reps
@8
2
Pendulum Squat
1 Set
2 Sets
10 Reps
-
-
3
Leg Press
3 Sets
10-15 Reps
@9
4
Calf Raise (Machine)
3 Sets
10-15 Reps
@9
5
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
6
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
2
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@8
3
Chest Press (Machine)
3 Sets
10-15 Reps
@9
4
Narrow Neutral Pulldown
4 Sets
8-12 Reps
@9
5
Shoulder Press (Machine)
3 Sets
10-15 Reps
@9
6
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
Day 5
1
Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
2
Hammer Curl (Dumbbell)
3 Sets
10-15 Reps
@9
3
Lateral Raise (Machine)
3 Sets
8-12 Reps
@9
4
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@9
5
Bayesian Curl
3 Sets
8-12 Reps
@9
6
Upright Row (Barbell)
3 Sets
12-18 Reps
@9