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Back into the Swing.

by Kane Baker
2 athletes joined

Program Description

First two weeks ignore the RPE (Rate of Perceived Effort) and go through the motions and getting used to the exercise patterns and motions. Then a 12 week program working hard on each and every set with a focus on slow controlled movemens and good form. Pushing to near failure on every set. Having adequate rest between sets in order to push hard again on the next set. Failure before 8 reps = decrease weight Completion of all 12 on each set = increase weight

Program Overview

  • Level
    Beginner
  • Goal
    Strength
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 05, 2026 07:37
  • Last Edited
    Apr 06, 2026 02:29
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.2%
Triceps
13.2%
Upper Back
11.8%
Chest
7.9%
Rear Delts
7.9%
Quadriceps
7.9%
Hamstrings
7.9%
Lats
5.3%
Biceps
5.3%
Glutes
5.3%
Middle Delts
5.3%
Abs
2.6%
Calves
2.6%
Forearms
1.3%
Lower Back
1.3%
Abductors
1.3%
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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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9.5
2
Chest Fly (Cable)
3
10-12 reps
RPE 9.5
3
Chest Press (Machine)
3
10-12 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9.5
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9.5
2
Chest Fly (Cable)
3
10-12 reps
RPE 9.5
3
Chest Press (Machine)
3
10-12 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9.5
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9.5
2
Chest Fly (Cable)
3
10-12 reps
RPE 9.5
3
Chest Press (Machine)
3
10-12 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9.5
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9.5
2
Chest Fly (Cable)
3
10-12 reps
RPE 9.5
3
Chest Press (Machine)
3
10-12 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9.5
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9.5
2
Chest Fly (Cable)
3
10-12 reps
RPE 9.5
3
Chest Press (Machine)
3
10-12 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9.5
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9.5
2
Chest Fly (Cable)
3
10-12 reps
RPE 9.5
3
Chest Press (Machine)
3
10-12 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9.5
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9.5
2
Chest Fly (Cable)
3
10-12 reps
RPE 9.5
3
Chest Press (Machine)
3
10-12 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9.5
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9.5
2
Chest Fly (Cable)
3
10-12 reps
RPE 9.5
3
Chest Press (Machine)
3
10-12 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9.5
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9.5
2
Chest Fly (Cable)
3
10-12 reps
RPE 9.5
3
Chest Press (Machine)
3
10-12 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9.5
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9.5
2
Chest Fly (Cable)
3
10-12 reps
RPE 9.5
3
Chest Press (Machine)
3
10-12 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9.5
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9.5
2
Chest Fly (Cable)
3
10-12 reps
RPE 9.5
3
Chest Press (Machine)
3
10-12 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9.5
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9.5
2
Chest Fly (Cable)
3
10-12 reps
RPE 9.5
3
Chest Press (Machine)
3
10-12 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9.5
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9.5
2
Chest Fly (Cable)
3
10-12 reps
RPE 9.5
3
Chest Press (Machine)
3
10-12 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9.5
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10-12 reps
RPE 9.5
2
Chest Fly (Cable)
3
10-12 reps
RPE 9.5
3
Chest Press (Machine)
3
10-12 reps
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9.5
5
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9.5
3
Rear Delt Row
3
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9.5
3
Rear Delt Row
3
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9.5
3
Rear Delt Row
3
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9.5
3
Rear Delt Row
3
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9.5
3
Rear Delt Row
3
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9.5
3
Rear Delt Row
3
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9.5
3
Rear Delt Row
3
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9.5
3
Rear Delt Row
3
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9.5
3
Rear Delt Row
3
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9.5
3
Rear Delt Row
3
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9.5
3
Rear Delt Row
3
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9.5
3
Rear Delt Row
3
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9.5
3
Rear Delt Row
3
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9.5
3
Rear Delt Row
3
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
5
Seated Hamstring Curl
3
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
5
Seated Hamstring Curl
3
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
5
Seated Hamstring Curl
3
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
5
Seated Hamstring Curl
3
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
5
Seated Hamstring Curl
3
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
5
Seated Hamstring Curl
3
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
5
Seated Hamstring Curl
3
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
5
Seated Hamstring Curl
3
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
5
Seated Hamstring Curl
3
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
5
Seated Hamstring Curl
3
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
5
Seated Hamstring Curl
3
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
5
Seated Hamstring Curl
3
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
5
Seated Hamstring Curl
3
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9.5
2
Leg Extension
3
10-12 reps
RPE 9.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
10-12 reps
RPE 9.5
5
Seated Hamstring Curl
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-12 reps
RPE 9.5
3
Front Raise
3
10-12 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 9.5
5
Face Pull
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-12 reps
RPE 9.5
3
Front Raise
3
10-12 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 9.5
5
Face Pull
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-12 reps
RPE 9.5
3
Front Raise
3
10-12 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 9.5
5
Face Pull
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-12 reps
RPE 9.5
3
Front Raise
3
10-12 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 9.5
5
Face Pull
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-12 reps
RPE 9.5
3
Front Raise
3
10-12 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 9.5
5
Face Pull
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-12 reps
RPE 9.5
3
Front Raise
3
10-12 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 9.5
5
Face Pull
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-12 reps
RPE 9.5
3
Front Raise
3
10-12 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 9.5
5
Face Pull
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-12 reps
RPE 9.5
3
Front Raise
3
10-12 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 9.5
5
Face Pull
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-12 reps
RPE 9.5
3
Front Raise
3
10-12 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 9.5
5
Face Pull
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-12 reps
RPE 9.5
3
Front Raise
3
10-12 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 9.5
5
Face Pull
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-12 reps
RPE 9.5
3
Front Raise
3
10-12 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 9.5
5
Face Pull
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-12 reps
RPE 9.5
3
Front Raise
3
10-12 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 9.5
5
Face Pull
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-12 reps
RPE 9.5
3
Front Raise
3
10-12 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 9.5
5
Face Pull
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9.5
2
Lateral Raise (Cable)
3
10-12 reps
RPE 9.5
3
Front Raise
3
10-12 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 9.5
5
Face Pull
3
10-12 reps
RPE 9.5
Week 1
1 / 14 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@9.5
2
Chest Fly (Cable)
3 Sets
10-12 Reps
@9.5
3
Chest Press (Machine)
3 Sets
10-12 Reps
@9.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9.5
5
Single Arm Tricep Extension (Cable)
3 Sets
10-12 Reps
@9.5
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
@9.5
2
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@9.5
3
Rear Delt Row
3 Sets
10-12 Reps
@9.5
4
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
@9.5
Day 3
1
Hack Squat
3 Sets
10-12 Reps
@9.5
2
Leg Extension
3 Sets
10-12 Reps
@9.5
3
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@9.5
4
Calf Raise (Leg Press)
3 Sets
10-12 Reps
@9.5
5
Seated Hamstring Curl
3 Sets
10-12 Reps
@9.5
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@9.5
2
Lateral Raise (Cable)
3 Sets
10-12 Reps
@9.5
3
Front Raise
3 Sets
10-12 Reps
@9.5
4
Single Arm Rear Delt Fly (Cable)
3 Sets
10-12 Reps
@9.5
5
Face Pull
3 Sets
10-12 Reps
@9.5