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Hypertrophy Block

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Program Description

As stated, this is for a bulk/ hypertrophy phase. Work up to the first set using warm up sets as needed, then do the follow on set(s) with less than a minute of rest. Each exercise should become essentially a drop set unless you land towards the top end of the rep range and know you can stilll get at least the bottom end of the rep range with the same weight on the next set. Rest as little between exercises as possible. These should average ~45min per workout. Take rest days as needed. I’d recommend at a minimum doing one rest day a week for smaller but well conditioned lifters, average lifters to do three on one off rotation (8 day cycle) and for exceptionally strong (or deconditioned) lifters needing more rest do a two on one off rotation (9 day cycle)

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 26, 2026 06:03
  • Last Edited
    Feb 26, 2026 07:54
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.2%
Triceps
10.1%
Front Delts
9.4%
Hamstrings
8.7%
Quadriceps
8.3%
Glutes
7.8%
Forearms
6.1%
Chest
5.6%
Biceps
5.5%
Middle Delts
5.4%
Rear Delts
5.3%
Lower Back
4.9%
Lats
4.4%
Calves
3.3%
Abs
3%
Adductors
1.4%
Abductors
0.6%
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-15 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Skull Crusher (Barbell)
2
5-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
5-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-15 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Skull Crusher (Barbell)
2
5-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
5-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-15 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Skull Crusher (Barbell)
2
5-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
5-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-15 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Skull Crusher (Barbell)
2
5-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
5-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
50%
2
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 6
3
Rear Delt Fly (Machine)
3
12-20 reps
RPE 6
4
Skull Crusher (Barbell)
2
5-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
5-15 reps
RPE 6
6
Single Arm Pushdown
2
8-15 reps
RPE 6
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-15 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Skull Crusher (Barbell)
2
5-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
5-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-15 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Skull Crusher (Barbell)
2
5-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
5-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-15 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Skull Crusher (Barbell)
2
5-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
5-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3-15 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
3
Rear Delt Fly (Machine)
1
1
1
1
12-20 reps
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Skull Crusher (Barbell)
2
5-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
5-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
50%
2
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 6
3
Rear Delt Fly (Machine)
3
12-20 reps
RPE 6
4
Skull Crusher (Barbell)
2
5-12 reps
RPE 6
5
Hammer Curl (Dumbbell)
2
5-15 reps
RPE 6
6
Single Arm Pushdown
2
8-15 reps
RPE 6
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-12 reps
RPE 10
3
Walking Lunge
2
6-15 reps
RPE 9.5
4
Leg Curl
3
6-15 reps
RPE 10
5
Leg Press
3
8-25 reps
RPE 10
6
Back Extension
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Straight Leg Calf Raise
4
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-12 reps
RPE 10
3
Walking Lunge
2
6-15 reps
RPE 9.5
4
Leg Curl
3
6-15 reps
RPE 10
5
Leg Press
3
8-25 reps
RPE 10
6
Back Extension
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Straight Leg Calf Raise
4
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-12 reps
RPE 10
3
Walking Lunge
2
6-15 reps
RPE 9.5
4
Leg Curl
3
6-15 reps
RPE 10
5
Leg Press
3
8-25 reps
RPE 10
6
Back Extension
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Straight Leg Calf Raise
4
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-12 reps
RPE 10
3
Walking Lunge
2
6-15 reps
RPE 9.5
4
Leg Curl
3
6-15 reps
RPE 10
5
Leg Press
3
8-25 reps
RPE 10
6
Back Extension
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Straight Leg Calf Raise
4
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
50%
2
Romanian Deadlift (Barbell)
2
4-10 reps
RPE 6
3
Walking Lunge
2
6-15 reps
RPE 6
4
Leg Curl
2
6-15 reps
RPE 6
5
Leg Extension
2
8-20 reps
RPE 6
6
Back Extension
3
8-15 reps
RPE 6
7
Straight Leg Calf Raise
2
6-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-12 reps
RPE 10
3
Walking Lunge
2
6-15 reps
RPE 9.5
4
Leg Curl
3
6-15 reps
RPE 10
5
Leg Press
3
8-25 reps
RPE 10
6
Back Extension
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Straight Leg Calf Raise
4
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-12 reps
RPE 10
3
Walking Lunge
2
6-15 reps
RPE 9.5
4
Leg Curl
3
6-15 reps
RPE 10
5
Leg Press
3
8-25 reps
RPE 10
6
Back Extension
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Straight Leg Calf Raise
4
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-12 reps
RPE 10
3
Walking Lunge
2
6-15 reps
RPE 9.5
4
Leg Curl
3
6-15 reps
RPE 10
5
Leg Press
3
8-25 reps
RPE 10
6
Back Extension
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Straight Leg Calf Raise
4
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-15 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
4-12 reps
RPE 10
3
Walking Lunge
2
6-15 reps
RPE 9.5
4
Leg Curl
3
6-15 reps
RPE 10
5
Leg Press
3
8-25 reps
RPE 10
6
Back Extension
1
1
1
1
8-15 reps
8-15 reps
8-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Straight Leg Calf Raise
4
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
50%
2
Romanian Deadlift (Barbell)
2
4-10 reps
RPE 6
3
Walking Lunge
2
6-15 reps
RPE 6
4
Leg Curl
2
6-15 reps
RPE 6
5
Leg Extension
2
8-20 reps
RPE 6
6
Back Extension
3
8-15 reps
RPE 6
7
Straight Leg Calf Raise
2
6-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-15 reps
RPE 10
2
Barbell Row
2
5-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-15 reps
6-15 reps
RPE 8.5
RPE 10
4
Pull-Up (Weighted)
3
5-15 reps
RPE 10
5
Pec Deck (Machine)
2
8-20 reps
RPE 10
6
Shrug (Barbell)
4
6-15 reps
RPE 10
7
Wrist Curls
4
8-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-15 reps
RPE 10
2
Barbell Row
2
5-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-15 reps
6-15 reps
RPE 8.5
RPE 10
4
Pull-Up (Weighted)
3
5-15 reps
RPE 10
5
Pec Deck (Machine)
2
8-20 reps
RPE 10
6
Shrug (Barbell)
4
6-15 reps
RPE 10
7
Wrist Curls
4
8-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-15 reps
RPE 10
2
Barbell Row
2
5-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-15 reps
6-15 reps
RPE 8.5
RPE 10
4
Pull-Up (Weighted)
3
5-15 reps
RPE 10
5
Pec Deck (Machine)
2
8-20 reps
RPE 10
6
Shrug (Barbell)
4
6-15 reps
RPE 10
7
Wrist Curls
4
8-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-15 reps
RPE 10
2
Barbell Row
2
5-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-15 reps
6-15 reps
RPE 8.5
RPE 10
4
Pull-Up (Weighted)
3
5-15 reps
RPE 10
5
Pec Deck (Machine)
2
8-20 reps
RPE 10
6
Shrug (Barbell)
4
6-15 reps
RPE 10
7
Wrist Curls
4
8-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
50%
2
Barbell Row
2
5-15 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
6-15 reps
RPE 6
4
Pull-Up (Weighted)
2
5-15 reps
RPE 6
5
Pec Deck (Machine)
2
8-20 reps
RPE 6
6
Shrug (Barbell)
2
6-15 reps
RPE 6
7
Wrist Curls
3
8-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-15 reps
RPE 10
2
Barbell Row
2
5-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-15 reps
6-15 reps
RPE 8.5
RPE 10
4
Pull-Up (Weighted)
3
5-15 reps
RPE 10
5
Pec Deck (Machine)
2
8-20 reps
RPE 10
6
Shrug (Barbell)
4
6-15 reps
RPE 10
7
Wrist Curls
4
8-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-15 reps
RPE 10
2
Barbell Row
2
5-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-15 reps
6-15 reps
RPE 8.5
RPE 10
4
Pull-Up (Weighted)
3
5-15 reps
RPE 10
5
Pec Deck (Machine)
2
8-20 reps
RPE 10
6
Shrug (Barbell)
4
6-15 reps
RPE 10
7
Wrist Curls
4
8-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-15 reps
RPE 10
2
Barbell Row
2
5-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-15 reps
6-15 reps
RPE 8.5
RPE 10
4
Pull-Up (Weighted)
3
5-15 reps
RPE 10
5
Pec Deck (Machine)
2
8-20 reps
RPE 10
6
Shrug (Barbell)
4
6-15 reps
RPE 10
7
Wrist Curls
4
8-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-15 reps
RPE 10
2
Barbell Row
2
5-15 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-15 reps
6-15 reps
RPE 8.5
RPE 10
4
Pull-Up (Weighted)
3
5-15 reps
RPE 10
5
Pec Deck (Machine)
2
8-20 reps
RPE 10
6
Shrug (Barbell)
4
6-15 reps
RPE 10
7
Wrist Curls
4
8-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
50%
2
Barbell Row
2
5-15 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
6-15 reps
RPE 6
4
Pull-Up (Weighted)
2
5-15 reps
RPE 6
5
Pec Deck (Machine)
2
8-20 reps
RPE 6
6
Shrug (Barbell)
2
6-15 reps
RPE 6
7
Wrist Curls
3
8-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Press (Barbell)
4
6-15 reps
RPE 6
2
Bicep Curl (Barbell)
2
4-12 reps
RPE 10
3
Overhead Tricep Extension (Barbell)
2
5-12 reps
RPE 10
4
I, Y, T (IYT) Raise
3
5-10 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Face Pull
4
10-20 reps
RPE 10
7
Tricep Pushdown (Cable)
3
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Press (Barbell)
4
6-15 reps
RPE 6
2
Bicep Curl (Barbell)
2
4-12 reps
RPE 10
3
Overhead Tricep Extension (Barbell)
2
5-12 reps
RPE 10
4
I, Y, T (IYT) Raise
3
5-10 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Face Pull
4
10-20 reps
RPE 10
7
Tricep Pushdown (Cable)
3
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Press (Barbell)
4
6-15 reps
RPE 6
2
Bicep Curl (Barbell)
2
4-12 reps
RPE 10
3
Overhead Tricep Extension (Barbell)
2
5-12 reps
RPE 10
4
I, Y, T (IYT) Raise
3
5-10 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Face Pull
4
10-20 reps
RPE 10
7
Tricep Pushdown (Cable)
3
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Press (Barbell)
4
6-15 reps
RPE 6
2
Bicep Curl (Barbell)
2
4-12 reps
RPE 10
3
Overhead Tricep Extension (Barbell)
2
5-12 reps
RPE 10
4
I, Y, T (IYT) Raise
3
5-10 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Face Pull
4
10-20 reps
RPE 10
7
Tricep Pushdown (Cable)
3
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Press (Barbell)
2
6-15 reps
RPE 6
2
Bicep Curl (Barbell)
2
4-12 reps
RPE 6
3
Overhead Tricep Extension (Barbell)
2
5-12 reps
RPE 6
4
I, Y, T (IYT) Raise
2
5-10 reps
RPE 6
5
Incline Hammer Curl (Dumbbell)
2
8-15 reps
RPE 6
6
Face Pull
3
10-20 reps
RPE 6
7
Tricep Pushdown (Cable)
2
6-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Press (Barbell)
4
6-15 reps
RPE 6
2
Bicep Curl (Barbell)
2
4-12 reps
RPE 10
3
Overhead Tricep Extension (Barbell)
2
5-12 reps
RPE 10
4
I, Y, T (IYT) Raise
3
5-10 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Face Pull
4
10-20 reps
RPE 10
7
Tricep Pushdown (Cable)
3
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Press (Barbell)
4
6-15 reps
RPE 6
2
Bicep Curl (Barbell)
2
4-12 reps
RPE 10
3
Overhead Tricep Extension (Barbell)
2
5-12 reps
RPE 10
4
I, Y, T (IYT) Raise
3
5-10 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Face Pull
4
10-20 reps
RPE 10
7
Tricep Pushdown (Cable)
3
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Press (Barbell)
4
6-15 reps
RPE 6
2
Bicep Curl (Barbell)
2
4-12 reps
RPE 10
3
Overhead Tricep Extension (Barbell)
2
5-12 reps
RPE 10
4
I, Y, T (IYT) Raise
3
5-10 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Face Pull
4
10-20 reps
RPE 10
7
Tricep Pushdown (Cable)
3
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Press (Barbell)
4
6-15 reps
RPE 6
2
Bicep Curl (Barbell)
2
4-12 reps
RPE 10
3
Overhead Tricep Extension (Barbell)
2
5-12 reps
RPE 10
4
I, Y, T (IYT) Raise
3
5-10 reps
RPE 10
5
Incline Hammer Curl (Dumbbell)
3
8-15 reps
RPE 10
6
Face Pull
4
10-20 reps
RPE 10
7
Tricep Pushdown (Cable)
3
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Press (Barbell)
2
6-15 reps
RPE 6
2
Bicep Curl (Barbell)
2
4-12 reps
RPE 6
3
Overhead Tricep Extension (Barbell)
2
5-12 reps
RPE 6
4
I, Y, T (IYT) Raise
2
5-10 reps
RPE 6
5
Incline Hammer Curl (Dumbbell)
2
8-15 reps
RPE 6
6
Face Pull
3
10-20 reps
RPE 6
7
Tricep Pushdown (Cable)
2
6-15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-8 reps
3-8 reps
RPE 6
RPE 9.5
2
Front Squat (Barbell)
2
4-12 reps
RPE 10
3
Lateral Lunge
1
1
4-10 reps
4-10 reps
RPE 8
RPE 9
4
Leg Curl
3
5-12 reps
RPE 10
5
Leg Extension
3
8-20 reps
RPE 10
6
Straight Leg Calf Raise
4
6-15 reps
RPE 10
7
Back Extension
1
1
2
8-20 reps
8-20 reps
8-20 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-8 reps
3-8 reps
RPE 6
RPE 9.5
2
Front Squat (Barbell)
2
4-12 reps
RPE 10
3
Lateral Lunge
1
1
4-10 reps
4-10 reps
RPE 8
RPE 9
4
Leg Curl
3
5-12 reps
RPE 10
5
Leg Extension
3
8-20 reps
RPE 10
6
Straight Leg Calf Raise
4
6-15 reps
RPE 10
7
Back Extension
1
1
2
8-20 reps
8-20 reps
8-20 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-8 reps
3-8 reps
RPE 6
RPE 9.5
2
Front Squat (Barbell)
2
4-12 reps
RPE 10
3
Lateral Lunge
1
1
4-10 reps
4-10 reps
RPE 8
RPE 9
4
Leg Curl
3
5-12 reps
RPE 10
5
Leg Extension
3
8-20 reps
RPE 10
6
Straight Leg Calf Raise
4
6-15 reps
RPE 10
7
Back Extension
1
1
2
8-20 reps
8-20 reps
8-20 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-8 reps
3-8 reps
RPE 6
RPE 9.5
2
Front Squat (Barbell)
2
4-12 reps
RPE 10
3
Lateral Lunge
1
1
4-10 reps
4-10 reps
RPE 8
RPE 9
4
Leg Curl
3
5-12 reps
RPE 10
5
Leg Extension
3
8-20 reps
RPE 10
6
Straight Leg Calf Raise
4
6-15 reps
RPE 10
7
Back Extension
1
1
2
8-20 reps
8-20 reps
8-20 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
50%
2
Front Squat (Barbell)
2
4-8 reps
RPE 6
3
Leg Curl
2
5-12 reps
RPE 6
4
Lateral Lunge
2
4-10 reps
RPE 6
5
Leg Press
2
8-25 reps
RPE 6
6
Straight Leg Calf Raise
2
6-15 reps
RPE 6
7
Back Extension
3
8-20 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-8 reps
3-8 reps
RPE 6
RPE 9.5
2
Front Squat (Barbell)
2
4-12 reps
RPE 10
3
Lateral Lunge
1
1
4-10 reps
4-10 reps
RPE 8
RPE 9
4
Leg Curl
3
5-12 reps
RPE 10
5
Leg Extension
3
8-20 reps
RPE 10
6
Straight Leg Calf Raise
4
6-15 reps
RPE 10
7
Back Extension
1
1
2
8-20 reps
8-20 reps
8-20 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-8 reps
3-8 reps
RPE 6
RPE 9.5
2
Front Squat (Barbell)
2
4-12 reps
RPE 10
3
Lateral Lunge
1
1
4-10 reps
4-10 reps
RPE 8
RPE 9
4
Leg Curl
3
5-12 reps
RPE 10
5
Leg Extension
3
8-20 reps
RPE 10
6
Straight Leg Calf Raise
4
6-15 reps
RPE 10
7
Back Extension
1
1
2
8-20 reps
8-20 reps
8-20 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-8 reps
3-8 reps
RPE 6
RPE 9.5
2
Front Squat (Barbell)
2
4-12 reps
RPE 10
3
Lateral Lunge
1
1
4-10 reps
4-10 reps
RPE 8
RPE 9
4
Leg Curl
3
5-12 reps
RPE 10
5
Leg Extension
3
8-20 reps
RPE 10
6
Straight Leg Calf Raise
4
6-15 reps
RPE 10
7
Back Extension
1
1
2
8-20 reps
8-20 reps
8-20 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-8 reps
3-8 reps
RPE 6
RPE 9.5
2
Front Squat (Barbell)
2
4-12 reps
RPE 10
3
Lateral Lunge
1
1
4-10 reps
4-10 reps
RPE 8
RPE 9
4
Leg Curl
3
5-12 reps
RPE 10
5
Leg Extension
3
8-20 reps
RPE 10
6
Straight Leg Calf Raise
4
6-15 reps
RPE 10
7
Back Extension
1
1
2
8-20 reps
8-20 reps
8-20 reps
RPE 7.5
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
50%
2
Front Squat (Barbell)
2
4-8 reps
RPE 6
3
Leg Curl
2
5-12 reps
RPE 6
4
Lateral Lunge
2
4-10 reps
RPE 6
5
Leg Press
2
8-25 reps
RPE 6
6
Straight Leg Calf Raise
2
6-15 reps
RPE 6
7
Back Extension
3
8-20 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-15 reps
RPE 10
2
Pull-Up (Weighted)
2
4-12 reps
RPE 10
3
Dip (Weighted)
2
8-15 reps
RPE 10
4
Barbell Row
3
6-15 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
8-15 reps
RPE 10
6
Power Shrug
4
5-10 reps
RPE 8
7
Wrist Curls
4
8-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-15 reps
RPE 10
2
Pull-Up (Weighted)
2
4-12 reps
RPE 10
3
Dip (Weighted)
2
8-15 reps
RPE 10
4
Barbell Row
3
6-15 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
8-15 reps
RPE 10
6
Power Shrug
4
5-10 reps
RPE 8
7
Wrist Curls
4
8-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-15 reps
RPE 10
2
Pull-Up (Weighted)
2
4-12 reps
RPE 10
3
Dip (Weighted)
2
8-15 reps
RPE 10
4
Barbell Row
3
6-15 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
8-15 reps
RPE 10
6
Power Shrug
4
5-10 reps
RPE 8
7
Wrist Curls
4
8-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-15 reps
RPE 10
2
Pull-Up (Weighted)
2
4-12 reps
RPE 10
3
Dip (Weighted)
2
8-15 reps
RPE 10
4
Barbell Row
3
6-15 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
8-15 reps
RPE 10
6
Power Shrug
4
5-10 reps
RPE 8
7
Wrist Curls
4
8-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-15 reps
RPE 6
2
Pull-Up (Weighted)
2
4-12 reps
RPE 6
3
Dip (Weighted)
2
8-15 reps
RPE 6
4
Barbell Row
2
6-15 reps
RPE 6
5
Incline Chest Fly (Dumbbell)
2
8-15 reps
RPE 6
6
Power Shrug
2
5-10 reps
RPE 6
7
Wrist Curls
3
8-20 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-15 reps
RPE 10
2
Pull-Up (Weighted)
2
4-12 reps
RPE 10
3
Dip (Weighted)
2
8-15 reps
RPE 10
4
Barbell Row
3
6-15 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
8-15 reps
RPE 10
6
Power Shrug
4
5-10 reps
RPE 8
7
Wrist Curls
4
8-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-15 reps
RPE 10
2
Pull-Up (Weighted)
2
4-12 reps
RPE 10
3
Dip (Weighted)
2
8-15 reps
RPE 10
4
Barbell Row
3
6-15 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
8-15 reps
RPE 10
6
Power Shrug
4
5-10 reps
RPE 8
7
Wrist Curls
4
8-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-15 reps
RPE 10
2
Pull-Up (Weighted)
2
4-12 reps
RPE 10
3
Dip (Weighted)
2
8-15 reps
RPE 10
4
Barbell Row
3
6-15 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
8-15 reps
RPE 10
6
Power Shrug
4
5-10 reps
RPE 8
7
Wrist Curls
4
8-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-15 reps
RPE 10
2
Pull-Up (Weighted)
2
4-12 reps
RPE 10
3
Dip (Weighted)
2
8-15 reps
RPE 10
4
Barbell Row
3
6-15 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
2
8-15 reps
RPE 10
6
Power Shrug
4
5-10 reps
RPE 8
7
Wrist Curls
4
8-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-15 reps
RPE 6
2
Pull-Up (Weighted)
2
4-12 reps
RPE 6
3
Dip (Weighted)
2
8-15 reps
RPE 6
4
Barbell Row
2
6-15 reps
RPE 6
5
Incline Chest Fly (Dumbbell)
2
8-15 reps
RPE 6
6
Power Shrug
2
5-10 reps
RPE 6
7
Wrist Curls
3
8-20 reps
RPE 6
Week 1
1 / 10 Weeks
Day 1
1
Overhead Press (Barbell)
2 Sets
3-15 Reps
@10
2
Preacher Curl (EZ Bar)
2 Sets
6-12 Reps
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@7
@7.5
@8
@8.5
4
Skull Crusher (Barbell)
2 Sets
5-12 Reps
@10
5
Hammer Curl (Dumbbell)
3 Sets
5-15 Reps
@10
6
Single Arm Pushdown
3 Sets
8-15 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
8-20 Reps
@10
Day 3
1
Bench Press (Paused)
2 Sets
3-15 Reps
@10
2
Barbell Row
2 Sets
5-15 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-15 Reps
6-15 Reps
@8.5
@10
4
Pull-Up (Weighted)
3 Sets
5-15 Reps
@10
5
Pec Deck (Machine)
2 Sets
8-20 Reps
@10
6
Shrug (Barbell)
4 Sets
6-15 Reps
@10
7
Wrist Curls
4 Sets
8-20 Reps
@10
Day 2
1
Squat (Barbell)
2 Sets
3-15 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
4-12 Reps
@10
3
Walking Lunge
2 Sets
6-15 Reps
@9.5
4
Leg Curl
3 Sets
6-15 Reps
@10
5
Leg Press
3 Sets
8-25 Reps
@10
6
Back Extension
1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
@6
@7
@8
@9
7
Straight Leg Calf Raise
4 Sets
6-15 Reps
@10
Day 4
1
Behind-the-Neck Press (Barbell)
4 Sets
6-15 Reps
@6
2
Bicep Curl (Barbell)
2 Sets
4-12 Reps
@10
3
Overhead Tricep Extension (Barbell)
2 Sets
5-12 Reps
@10
4
I, Y, T (IYT) Raise
3 Sets
5-10 Reps
@10
5
Incline Hammer Curl (Dumbbell)
3 Sets
8-15 Reps
@10
6
Face Pull
4 Sets
10-20 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
6-15 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
3-8 Reps
3-8 Reps
@6
@9.5
2
Front Squat (Barbell)
2 Sets
4-12 Reps
@10
3
Lateral Lunge
1 Set
1 Set
4-10 Reps
4-10 Reps
@8
@9
4
Leg Curl
3 Sets
5-12 Reps
@10
5
Leg Extension
3 Sets
8-20 Reps
@10
6
Straight Leg Calf Raise
4 Sets
6-15 Reps
@10
7
Back Extension
1 Set
1 Set
2 Sets
8-20 Reps
8-20 Reps
8-20 Reps
@7.5
@8.5
@9.5
Day 6
1
Incline Bench Press (Barbell)
2 Sets
4-15 Reps
@10
2
Pull-Up (Weighted)
2 Sets
4-12 Reps
@10
3
Dip (Weighted)
2 Sets
8-15 Reps
@10
4
Barbell Row
3 Sets
6-15 Reps
@10
5
Incline Chest Fly (Dumbbell)
2 Sets
8-15 Reps
@10
6
Power Shrug
4 Sets
5-10 Reps
@8
7
Wrist Curls
4 Sets
8-20 Reps
@10