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EGYPTIAN GOD

by Islam E.

Program Description

GET JACKED

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 14, 2024 10:06
  • Last Edited
    Jun 18, 2025 12:31

Summary

Unleash your inner strength with the EGYPTIAN GOD program, an 8-week journey designed for serious lifters. Committing to four days a week, you'll engage in a balanced mix of barbell, machine, and dumbbell exercises that target every major muscle group. From powerful bench presses to challenging squats, each workout is crafted to boost your strength and sculpt your physique. Get ready to transform your body and elevate your training game with a program built for results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Military Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Military Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Military Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Military Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Military Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Military Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Military Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Military Press (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Leg Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Dip (Bodyweight)
1
1
8 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Bodyweight)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Leg Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Dip (Bodyweight)
1
1
8 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Bodyweight)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Leg Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Dip (Bodyweight)
1
1
8 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Bodyweight)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Leg Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Dip (Bodyweight)
1
1
8 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Bodyweight)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Leg Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Dip (Bodyweight)
1
1
8 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Bodyweight)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Leg Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Dip (Bodyweight)
1
1
8 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Bodyweight)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Leg Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Dip (Bodyweight)
1
1
8 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Bodyweight)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Leg Curl
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Bicep Curl (EZ Bar)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Dip (Bodyweight)
1
1
8 reps
10 reps
RPE 10
RPE 10
8
Abs Crunch (Bodyweight)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Chest Fly (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Chest Fly (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Chest Fly (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Chest Fly (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Chest Fly (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Chest Fly (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Chest Fly (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
2
Seated Row (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Shoulder Press (Machine)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
4
Chest Fly (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Reverse Pec Deck
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Side Crunch (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Side Crunch (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Side Crunch (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Side Crunch (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Side Crunch (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Side Crunch (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Side Crunch (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
5 reps
RPE 9.5
RPE 10
2
Standing Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
6
Bicep Curl (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
7
Side Crunch (Cable)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
6 Reps
5 Reps
@9.5
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
3
Military Press (Barbell)
1 Set
1 Set
6 Reps
5 Reps
@9.5
@10
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
5
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
6 Reps
5 Reps
@9.5
@10
2
Leg Curl
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
3
Leg Extension
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
4
Bicep Curl (EZ Bar)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
6
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
7
Dip (Bodyweight)
1 Set
1 Set
8 Reps
10 Reps
@10
@10
8
Abs Crunch (Bodyweight)
1 Set
1 Set
10 Reps
12 Reps
@10
@10
Day 3
1
Chest Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
2
Seated Row (Cable)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
3
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
4
Chest Fly (Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
5
Reverse Pec Deck
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
6
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6 Reps
5 Reps
@9.5
@10
2
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
6
Bicep Curl (Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
7
Side Crunch (Cable)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10