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BoostcampPNG

Dragons Fist Bro Upper Lower S/A

by The Basics of Yes (Pratham Vernekar)
3 athletes joined

Program Description

To pack on muscle and focus on getting strong in all angles and movement ranges.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 22, 2024 04:54
  • Last Edited
    Aug 24, 2024 04:53
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Overhead Press (Barbell)
2 Sets
6-10 Reps
@10
2
Chin-Up (Weighted)
2 Sets
6-10 Reps
@10
3
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
6A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
6B
Hammer Curl (Cable)
2 Sets
6-10 Reps
@10
7
Rear Delt Fly (Cable)
2 Sets
6-10 Reps
@10
8
Lu Raise
2 Sets
8-12 Reps
@10
Day 4
1
Leg Extension
2 Sets
6-10 Reps
@10
2
Lying Leg Curl
2 Sets
6-10 Reps
@10
3
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@10
5
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
@10
6
Captains Chair Leg Raises
3 Sets
8-12 Reps
@10
Day 1
1
Seated Overhead Press (Barbell)
2 Sets
6-10 Reps
@10
2
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
3
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
@10
4
Barbell Row
2 Sets
6-10 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
6A
Dual-Rope Pushdowns
2 Sets
8-12 Reps
@10
6B
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
7
Rear Delt Fly (Cable)
2 Sets
6-10 Reps
@10
8
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
Day 3
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@10
2
Pull-Up (Neutral Grip, Weighted)
2 Sets
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
T-Bar Row
2 Sets
6-10 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
6A
Dual-Rope Pushdowns
2 Sets
8-12 Reps
@10
6B
Preacher Hammer Curls (Machine)
2 Sets
6-10 Reps
@10
7
Rear Delt Fly (Cable)
2 Sets
6-10 Reps
@10
8
Chest Fly (Cable)
2 Sets
10-15 Reps
@10