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Synthesized Hypertrophy

by Isaac S.

Program Description

This is a Push Pull Legs hypertrophy program built using the information I've collected from the Noble natties. This program is meant to build general strength in all major movement patterns.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 30, 2024 05:57
  • Last Edited
    Jun 18, 2025 12:56

Summary

Unleash your potential with the Synthesized Hypertrophy program, a comprehensive 10-week journey designed for serious lifters. Committing 6 days a week, you’ll engage in a variety of exercises targeting all major muscle groups, from explosive ring chin-ups to precise cable pushdowns. Each session is meticulously crafted to challenge your strength and endurance, ensuring balanced growth and definition. Equip yourself with a full gym and prepare to transform your physique through targeted hypertrophy training that delivers 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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bench Press (Close Grip)
3
6-10 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
3
10-20 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
8
Weighted Leg Raise
3
10-20 reps
RPE 9
9
Neck Extension
2
20-30 reps
RPE 7
10
Neck Curl
3
10-30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bench Press (Close Grip)
3
6-10 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
3
10-20 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
8
Weighted Leg Raise
3
10-20 reps
RPE 9
9
Neck Extension
2
20-30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bench Press (Close Grip)
3
6-10 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
3
10-20 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
8
Weighted Leg Raise
3
10-20 reps
RPE 9
9
Neck Extension
2
20-30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bench Press (Close Grip)
3
6-10 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
3
10-20 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
8
Weighted Leg Raise
3
10-20 reps
RPE 9
9
Neck Extension
2
20-30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bench Press (Close Grip)
3
6-10 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
3
10-20 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
8
Weighted Leg Raise
3
10-20 reps
RPE 9
9
Neck Extension
2
20-30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bench Press (Close Grip)
3
6-10 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
3
10-20 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
8
Weighted Leg Raise
3
10-20 reps
RPE 9
9
Neck Extension
2
20-30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bench Press (Close Grip)
3
6-10 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
3
10-20 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
8
Weighted Leg Raise
3
10-20 reps
RPE 9
9
Neck Extension
2
20-30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bench Press (Close Grip)
3
6-10 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
3
10-20 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
8
Weighted Leg Raise
3
10-20 reps
RPE 9
9
Neck Extension
2
20-30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bench Press (Close Grip)
3
6-10 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
3
10-20 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
8
Weighted Leg Raise
3
10-20 reps
RPE 9
9
Neck Extension
2
20-30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bench Press (Close Grip)
3
6-10 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
3
10-20 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
8
Weighted Leg Raise
3
10-20 reps
RPE 9
9
Neck Extension
2
20-30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
5-8 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Incline Rope Pushdowns
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
8
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
9
Neck Extension
3
10-30 reps
RPE 7
10
Neck Curl
3
10-30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
5-8 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Incline Rope Pushdowns
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
8
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
9
Neck Flexion
1
20-30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
5-8 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Incline Rope Pushdowns
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
8
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
9
Neck Flexion
1
20-30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
5-8 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Incline Rope Pushdowns
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
8
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
9
Neck Flexion
1
20-30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
5-8 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Incline Rope Pushdowns
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
8
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
9
Neck Flexion
1
20-30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
5-8 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Incline Rope Pushdowns
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
8
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
9
Neck Flexion
1
20-30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
5-8 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Incline Rope Pushdowns
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
8
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
9
Neck Flexion
1
20-30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
5-8 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Incline Rope Pushdowns
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
8
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
9
Neck Flexion
1
20-30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
5-8 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Incline Rope Pushdowns
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
8
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
9
Neck Flexion
1
20-30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
2
Pull-Up (Neutral Grip, Bodyweight)
3
5-8 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Incline Rope Pushdowns
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
8
Decline Sit Up (Weighted)
3
10-20 reps
RPE 9
9
Neck Flexion
1
20-30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 10
2
Squat (Paused)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Belt Calf Raise
4
10-15 reps
RPE 10
5
Reverse Hyperextension
3
20-30 reps
RPE 5-10
6
Reverse Pec Deck
3
20+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
8-12 reps
RPE 10
4
Reverse Pec Deck
3
20+ reps
RPE 9
5
Belt Calf Raise
4
10-15 reps
RPE 10
6
Reverse Hyperextension
3
20-30 reps
RPE 5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
8-12 reps
RPE 10
4
Reverse Pec Deck
3
20+ reps
RPE 9
5
Belt Calf Raise
4
10-15 reps
RPE 10
6
Reverse Hyperextension
3
20-30 reps
RPE 5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
8-12 reps
RPE 10
4
Reverse Pec Deck
3
20+ reps
RPE 9
5
Belt Calf Raise
4
10-15 reps
RPE 10
6
Reverse Hyperextension
3
20-30 reps
RPE 5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
8-12 reps
RPE 10
4
Reverse Pec Deck
3
20+ reps
RPE 9
5
Belt Calf Raise
4
10-15 reps
RPE 10
6
Reverse Hyperextension
3
20-30 reps
RPE 5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
8-12 reps
RPE 10
4
Reverse Pec Deck
3
20+ reps
RPE 9
5
Belt Calf Raise
4
10-15 reps
RPE 10
6
Reverse Hyperextension
3
20-30 reps
RPE 5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
8-12 reps
RPE 10
4
Reverse Pec Deck
3
20+ reps
RPE 9
5
Belt Calf Raise
4
10-15 reps
RPE 10
6
Reverse Hyperextension
3
20-30 reps
RPE 5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
8-12 reps
RPE 10
4
Reverse Pec Deck
3
20+ reps
RPE 9
5
Belt Calf Raise
4
10-15 reps
RPE 10
6
Reverse Hyperextension
3
20-30 reps
RPE 5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
8-12 reps
RPE 10
4
Reverse Pec Deck
3
20+ reps
RPE 9
5
Belt Calf Raise
4
10-15 reps
RPE 10
6
Reverse Hyperextension
3
20-30 reps
RPE 5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
8-12 reps
RPE 10
4
Reverse Pec Deck
3
20+ reps
RPE 9
5
Belt Calf Raise
4
10-15 reps
RPE 10
6
Reverse Hyperextension
3
20-30 reps
RPE 5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
3
10-20 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
8
Ab Wheel
2
10-20 reps
RPE 7
9
Neck Extension
3
10-30 reps
RPE 7
10
Neck Curl
3
10-30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
3
10-20 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
8
Ab Wheel
2
10-20 reps
RPE 7
9
Neck Extension
2
20-30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
3
10-20 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
8
Ab Wheel
2
10-20 reps
RPE 7
9
Neck Extension
2
20-30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
3
10-20 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
8
Ab Wheel
2
10-20 reps
RPE 7
9
Neck Extension
2
20-30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
3
10-20 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
8
Ab Wheel
2
10-20 reps
RPE 7
9
Neck Extension
2
20-30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
3
10-20 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
8
Ab Wheel
2
10-20 reps
RPE 7
9
Neck Extension
2
20-30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
3
10-20 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
8
Ab Wheel
2
10-20 reps
RPE 7
9
Neck Extension
2
20-30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
3
10-20 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
8
Ab Wheel
2
10-20 reps
RPE 7
9
Neck Extension
2
20-30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
3
10-20 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
8
Ab Wheel
2
10-20 reps
RPE 7
9
Neck Extension
2
20-30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Hammer Curl
3
8-12 reps
RPE 10
5
Spider Curl
3
10-20 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
8
Ab Wheel
2
10-20 reps
RPE 7
9
Neck Extension
2
20-30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Chin-up
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Incline Rope Pushdowns
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
8
Oblique Crunch
3
10-20 reps
RPE 7
9
Neck Flexion
1
20-30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Chin-up
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Incline Rope Pushdowns
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
8
Oblique Crunch
3
10-20 reps
RPE 7
9
Neck Flexion
1
20-30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Chin-up
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Incline Rope Pushdowns
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
8
Oblique Crunch
3
10-20 reps
RPE 7
9
Neck Flexion
1
20-30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Chin-up
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Incline Rope Pushdowns
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
8
Oblique Crunch
3
10-20 reps
RPE 7
9
Neck Flexion
1
20-30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Chin-up
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Incline Rope Pushdowns
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
8
Oblique Crunch
3
10-20 reps
RPE 7
9
Neck Flexion
1
20-30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Chin-up
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Incline Rope Pushdowns
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
8
Oblique Crunch
3
10-20 reps
RPE 7
9
Neck Flexion
1
20-30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Chin-up
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Incline Rope Pushdowns
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
8
Oblique Crunch
3
10-20 reps
RPE 7
9
Neck Flexion
1
20-30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Chin-up
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Incline Rope Pushdowns
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
8
Oblique Crunch
3
10-20 reps
RPE 7
9
Neck Flexion
1
20-30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Chin-up
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Incline Rope Pushdowns
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
8
Oblique Crunch
3
10-20 reps
RPE 7
9
Neck Flexion
1
20-30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Ring Chin-up
3
5-8 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Incline Rope Pushdowns
3
8-12 reps
RPE 10
5
JM Press (Smith Machine)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
8
Oblique Crunch
3
10-20 reps
RPE 7
9
Neck Flexion
1
20-30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 10
2
Squat (Paused)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Belt Calf Raise
4
10-15 reps
RPE 10
5
Reverse Hyperextension
3
20-30 reps
RPE 5-10
6
Reverse Pec Deck
3
20+ reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
8-12 reps
RPE 10
4
Reverse Pec Deck
3
20+ reps
RPE 9
5
Belt Calf Raise
4
10-15 reps
RPE 10
6
Reverse Hyperextension
3
20-30 reps
RPE 5-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
8-12 reps
RPE 10
4
Reverse Pec Deck
3
20+ reps
RPE 9
5
Belt Calf Raise
4
10-15 reps
RPE 10
6
Reverse Hyperextension
3
20-30 reps
RPE 5-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
8-12 reps
RPE 10
4
Reverse Pec Deck
3
20+ reps
RPE 9
5
Belt Calf Raise
4
10-15 reps
RPE 10
6
Reverse Hyperextension
3
20-30 reps
RPE 5-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
8-12 reps
RPE 10
4
Reverse Pec Deck
3
20+ reps
RPE 9
5
Belt Calf Raise
4
10-15 reps
RPE 10
6
Reverse Hyperextension
3
20-30 reps
RPE 5-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
8-12 reps
RPE 10
4
Reverse Pec Deck
3
20+ reps
RPE 9
5
Belt Calf Raise
4
10-15 reps
RPE 10
6
Reverse Hyperextension
3
20-30 reps
RPE 5-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
8-12 reps
RPE 10
4
Reverse Pec Deck
3
20+ reps
RPE 9
5
Belt Calf Raise
4
10-15 reps
RPE 10
6
Reverse Hyperextension
3
20-30 reps
RPE 5-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
8-12 reps
RPE 10
4
Reverse Pec Deck
3
20+ reps
RPE 9
5
Belt Calf Raise
4
10-15 reps
RPE 10
6
Reverse Hyperextension
3
20-30 reps
RPE 5-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
8-12 reps
RPE 10
4
Reverse Pec Deck
3
20+ reps
RPE 9
5
Belt Calf Raise
4
10-15 reps
RPE 10
6
Reverse Hyperextension
3
20-30 reps
RPE 5-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
4
8-12 reps
RPE 10
4
Reverse Pec Deck
3
20+ reps
RPE 9
5
Belt Calf Raise
4
10-15 reps
RPE 10
6
Reverse Hyperextension
3
20-30 reps
RPE 5-10
Week 1
1 / 10 Weeks
Day 5
1
Ring Chin-up
3 Sets
5-8 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Incline Rope Pushdowns
3 Sets
8-12 Reps
@10
5
JM Press (Smith Machine)
3 Sets
10-15 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@10
7
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
8
Oblique Crunch
3 Sets
10-20 Reps
@7
9
Neck Flexion
1 Set
20-30 Reps
@7
Day 1
1
Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
2
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
3
Dip (Bodyweight)
3 Sets
AMRAP
@9
4
Hammer Curl
3 Sets
8-12 Reps
@10
5
Spider Curl
3 Sets
10-20 Reps
@10
6
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
8
Weighted Leg Raise
3 Sets
10-20 Reps
@9
9
Neck Extension
2 Sets
20-30 Reps
@7
10
Neck Curl
3 Sets
10-30 Reps
@7
Day 2
1
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
5-8 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Incline Rope Pushdowns
3 Sets
8-12 Reps
@10
5
JM Press (Smith Machine)
3 Sets
10-15 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@10
7
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
8
Decline Sit Up (Weighted)
3 Sets
10-20 Reps
@9
9
Neck Extension
3 Sets
10-30 Reps
@7
10
Neck Curl
3 Sets
10-30 Reps
@7
Day 6
1
Lying Leg Curl
4 Sets
8-12 Reps
@10
2
Squat (Paused)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Belt Calf Raise
4 Sets
10-15 Reps
@10
5
Reverse Hyperextension
3 Sets
20-30 Reps
@5-10
6
Reverse Pec Deck
3 Sets
20+ Reps
@9
Day 3
1
Lying Leg Curl
4 Sets
8-12 Reps
@10
2
Squat (Paused)
3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Belt Calf Raise
4 Sets
10-15 Reps
@10
5
Reverse Hyperextension
3 Sets
20-30 Reps
@5-10
6
Reverse Pec Deck
3 Sets
20+ Reps
@9
Day 4
1
Bench Press (Close Grip)
3 Sets
6-10 Reps
@9
2
Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
3
Dip (Bodyweight)
3 Sets
AMRAP
@9
4
Hammer Curl
3 Sets
8-12 Reps
@10
5
Spider Curl
3 Sets
10-20 Reps
@10
6
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
8
Ab Wheel
2 Sets
10-20 Reps
@7
9
Neck Extension
3 Sets
10-30 Reps
@7
10
Neck Curl
3 Sets
10-30 Reps
@7