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Mikkels hypertrophy program

by Mikkel N.
1 athletes joined

Program Description

Designed for intermidiate or advanced due to high volume and hyper specificacy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 09, 2025 12:07
  • Last Edited
    Jun 18, 2025 09:58

Summary

Unlock your muscle-building potential with Mikkel's Hypertrophy Program, a comprehensive 12-week training regimen designed for serious lifters. Committing to five days a week, you'll engage in targeted workouts that emphasize both push and pull movements, ensuring balanced development across all major muscle groups. This program features a variety of exercises, including barbell overhead presses and weighted pull-ups, to maximize hypertrophy and strength gains. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Upper Back
11.2%
Biceps
8.4%
Abs
7.5%
Front Delts
7.5%
Chest
7.3%
Middle Delts
7.1%
Forearms
6.9%
Lats
6.7%
Rear Delts
5%
Quadriceps
4.5%
Neck
4.2%
Hamstrings
4.1%
Glutes
3.6%
Lower Back
2%
Calves
1.7%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
5
3-5 reps
RPE 7
2
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3
Skull Crusher (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Pec Deck (Machine)
3
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
6
Neck Curl
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 7
2
Incline Bench Press (Smith Machine)
2
2
6-10 reps
6-10 reps
RPE 10
RPE 8
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Neck Curl
5
RPE 8
5
Single Arm Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
6-8 reps
6-8 reps
RPE 10
RPE 8
2
Dip (Weighted)
1
3
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
4
Overhead Extension (EZ Bar)
4
8-12 reps
RPE 10
5
Neck Curl
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 7
2
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3
Skull Crusher (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Pec Deck (Machine)
3
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
6
Neck Curl
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 7
2
Incline Bench Press (Smith Machine)
2
2
6-10 reps
6-10 reps
RPE 10
RPE 8
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Neck Curl
5
RPE 8
5
Single Arm Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
6-8 reps
6-8 reps
RPE 10
RPE 8
2
Dip (Weighted)
1
3
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
4
Overhead Extension (EZ Bar)
4
8-12 reps
RPE 10
5
Neck Curl
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 7
2
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3
Skull Crusher (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Pec Deck (Machine)
3
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
6
Neck Curl
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 7
2
Incline Bench Press (Smith Machine)
2
2
6-10 reps
6-10 reps
RPE 10
RPE 8
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Neck Curl
5
RPE 8
5
Single Arm Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
6-8 reps
6-8 reps
RPE 10
RPE 8
2
Dip (Weighted)
1
3
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
4
Overhead Extension (EZ Bar)
4
8-12 reps
RPE 10
5
Neck Curl
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 7
2
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3
Skull Crusher (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Pec Deck (Machine)
3
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
6
Neck Curl
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 7
2
Incline Bench Press (Smith Machine)
2
2
6-10 reps
6-10 reps
RPE 10
RPE 8
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Neck Curl
5
RPE 8
5
Single Arm Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 8
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
6-8 reps
6-8 reps
RPE 10
RPE 8
2
Dip (Weighted)
1
3
6-8 reps
6-8 reps
RPE 10
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
4
Overhead Extension (EZ Bar)
4
8-12 reps
RPE 10
5
Neck Curl
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 10-10
RPE 8-10
4
Shrug (Barbell)
3
15+ reps
RPE 8
5
Hammer Curl
3
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
RPE 10
7
Abs Crunch (Machine)
1
2
RPE 10
RPE 8
8
Bicep Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
9
Landmine Oblique Twist
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
3
10-15 reps
10-15 reps
RPE 10
RPE 8
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
Abs Crunch (Machine)
3
RPE 8
4
Lat Pulldown (Close Grip)
2
2
8-10 reps
8-10 reps
RPE 10
RPE 8
5
Bicep Curl (Cable)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
6
Shrug (Barbell)
2
3
15+ reps
15+ reps
RPE 10
RPE 8
7
Landmine Oblique Twist
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
5-8 reps
5-8 reps
RPE 10
RPE 8
2
Reverse Pec Deck
3
1
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Chest Supported Row (Machine)
1
3
8-10 reps
8-10 reps
RPE 10
RPE 8
4
Bicep Curl (EZ Bar)
2
2
8-12 reps
8-12 reps
RPE 10
RPE 8
5
Abs Crunch (Machine)
4
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 10-10
RPE 8-10
4
Shrug (Barbell)
3
15+ reps
RPE 8
5
Hammer Curl
3
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
RPE 10
7
Abs Crunch (Machine)
1
2
RPE 10
RPE 8
8
Bicep Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
9
Landmine Oblique Twist
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
3
10-15 reps
10-15 reps
RPE 10
RPE 8
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
Abs Crunch (Machine)
3
RPE 8
4
Lat Pulldown (Close Grip)
2
2
8-10 reps
8-10 reps
RPE 10
RPE 8
5
Bicep Curl (Cable)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
6
Shrug (Barbell)
2
3
15+ reps
15+ reps
RPE 10
RPE 8
7
Landmine Oblique Twist
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
5-8 reps
5-8 reps
RPE 10
RPE 8
2
Reverse Pec Deck
3
1
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Chest Supported Row (Machine)
1
3
8-10 reps
8-10 reps
RPE 10
RPE 8
4
Bicep Curl (EZ Bar)
2
2
8-12 reps
8-12 reps
RPE 10
RPE 8
5
Abs Crunch (Machine)
4
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 10-10
RPE 8-10
4
Shrug (Barbell)
3
15+ reps
RPE 8
5
Hammer Curl
3
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
RPE 10
7
Abs Crunch (Machine)
1
2
RPE 10
RPE 8
8
Bicep Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
9
Landmine Oblique Twist
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
3
10-15 reps
10-15 reps
RPE 10
RPE 8
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
Abs Crunch (Machine)
3
RPE 8
4
Lat Pulldown (Close Grip)
2
2
8-10 reps
8-10 reps
RPE 10
RPE 8
5
Bicep Curl (Cable)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
6
Shrug (Barbell)
2
3
15+ reps
15+ reps
RPE 10
RPE 8
7
Landmine Oblique Twist
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
5-8 reps
5-8 reps
RPE 10
RPE 8
2
Reverse Pec Deck
3
1
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Chest Supported Row (Machine)
1
3
8-10 reps
8-10 reps
RPE 10
RPE 8
4
Bicep Curl (EZ Bar)
2
2
8-12 reps
8-12 reps
RPE 10
RPE 8
5
Abs Crunch (Machine)
4
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 10-10
RPE 8-10
4
Shrug (Barbell)
3
15+ reps
RPE 8
5
Hammer Curl
3
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
RPE 10
7
Abs Crunch (Machine)
1
2
RPE 10
RPE 8
8
Bicep Curl (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
9
Landmine Oblique Twist
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
3
10-15 reps
10-15 reps
RPE 10
RPE 8
2
Seated Row (Cable)
2
8-12 reps
RPE 10
3
Abs Crunch (Machine)
3
RPE 8
4
Lat Pulldown (Close Grip)
2
2
8-10 reps
8-10 reps
RPE 10
RPE 8
5
Bicep Curl (Cable)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
6
Shrug (Barbell)
2
3
15+ reps
15+ reps
RPE 10
RPE 8
7
Landmine Oblique Twist
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
5-8 reps
5-8 reps
RPE 10
RPE 8
2
Reverse Pec Deck
3
1
10-15 reps
10-15 reps
RPE 10
RPE 8
3
Chest Supported Row (Machine)
1
3
8-10 reps
8-10 reps
RPE 10
RPE 8
4
Bicep Curl (EZ Bar)
2
2
8-12 reps
8-12 reps
RPE 10
RPE 8
5
Abs Crunch (Machine)
4
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
4
8-12 reps
8-12 reps
RPE 10-10
RPE 8-10
3
Leg Extension
1
2
RPE 10-10
RPE 8-10
4
Standing Calf Raise
1
2
RPE 10-10
RPE 8-10
5
Wrist Curls
1
2
RPE 10
RPE 8
6
Reverse Wrist Curl (Barbell)
1
2
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4
6-10 reps
6-10 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Wrist Curls
1
2
RPE 10
RPE 8
6
Reverse Wrist Curl (Barbell)
1
2
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
3
6-10 reps
6-10 reps
RPE 10
RPE 8
3
Leg Extension
2
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
2
15+ reps
15+ reps
RPE 10
RPE 8
5
Wrist Curls
3
RPE 8
6
Reverse Wrist Curl (Barbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
4
8-12 reps
8-12 reps
RPE 10-10
RPE 8-10
3
Leg Extension
1
2
RPE 10-10
RPE 8-10
4
Standing Calf Raise
1
2
RPE 10-10
RPE 8-10
5
Wrist Curls
1
2
RPE 10
RPE 8
6
Reverse Wrist Curl (Barbell)
1
2
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4
6-10 reps
6-10 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Wrist Curls
1
2
RPE 10
RPE 8
6
Reverse Wrist Curl (Barbell)
1
2
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
3
6-10 reps
6-10 reps
RPE 10
RPE 8
3
Leg Extension
2
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
2
15+ reps
15+ reps
RPE 10
RPE 8
5
Wrist Curls
3
RPE 8
6
Reverse Wrist Curl (Barbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
4
8-12 reps
8-12 reps
RPE 10-10
RPE 8-10
3
Leg Extension
1
2
RPE 10-10
RPE 8-10
4
Standing Calf Raise
1
2
RPE 10-10
RPE 8-10
5
Wrist Curls
1
2
RPE 10
RPE 8
6
Reverse Wrist Curl (Barbell)
1
2
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4
6-10 reps
6-10 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Wrist Curls
1
2
RPE 10
RPE 8
6
Reverse Wrist Curl (Barbell)
1
2
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
3
6-10 reps
6-10 reps
RPE 10
RPE 8
3
Leg Extension
2
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
2
15+ reps
15+ reps
RPE 10
RPE 8
5
Wrist Curls
3
RPE 8
6
Reverse Wrist Curl (Barbell)
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
4
8-12 reps
8-12 reps
RPE 10-10
RPE 8-10
3
Leg Extension
1
2
RPE 10-10
RPE 8-10
4
Standing Calf Raise
1
2
RPE 10-10
RPE 8-10
5
Wrist Curls
1
2
RPE 10
RPE 8
6
Reverse Wrist Curl (Barbell)
1
2
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
4
6-10 reps
6-10 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
3
Leg Extension
2
10-12 reps
RPE 10
4
Standing Calf Raise
3
10-15 reps
RPE 10
5
Wrist Curls
1
2
RPE 10
RPE 8
6
Reverse Wrist Curl (Barbell)
1
2
RPE 10
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
1
3
6-10 reps
6-10 reps
RPE 10
RPE 8
3
Leg Extension
2
8-12 reps
RPE 10
4
Calf Raise (Leg Press)
1
2
15+ reps
15+ reps
RPE 10
RPE 8
5
Wrist Curls
3
RPE 8
6
Reverse Wrist Curl (Barbell)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Neck Curl
3
-
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
7
Rear Delt Fly (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Pull-Up (Weighted)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Neck Curl
3
-
5
Seated Wide-Grip Row (Cable)
2
2
6-10 reps
6-10 reps
RPE 10
RPE 8
6
Reverse Pec Deck
2
2
10-15 reps
10-15 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Pec Deck (Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
3
Barbell Row
4
6-10 reps
RPE 8
4
Standing Pullover (Cable)
3
12+ reps
RPE 10
5
Neck Curl
5
RPE 8
6
Shrug (Barbell)
3
12+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Neck Curl
3
-
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
7
Rear Delt Fly (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Pull-Up (Weighted)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Neck Curl
3
-
5
Seated Wide-Grip Row (Cable)
2
2
6-10 reps
6-10 reps
RPE 10
RPE 8
6
Reverse Pec Deck
2
2
10-15 reps
10-15 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Pec Deck (Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
3
Barbell Row
4
6-10 reps
RPE 8
4
Standing Pullover (Cable)
3
12+ reps
RPE 10
5
Neck Curl
5
RPE 8
6
Shrug (Barbell)
3
12+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Neck Curl
3
-
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
7
Rear Delt Fly (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Pull-Up (Weighted)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Neck Curl
3
-
5
Seated Wide-Grip Row (Cable)
2
2
6-10 reps
6-10 reps
RPE 10
RPE 8
6
Reverse Pec Deck
2
2
10-15 reps
10-15 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Pec Deck (Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
3
Barbell Row
4
6-10 reps
RPE 8
4
Standing Pullover (Cable)
3
12+ reps
RPE 10
5
Neck Curl
5
RPE 8
6
Shrug (Barbell)
3
12+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
5
Neck Curl
3
-
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
7
Rear Delt Fly (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 8
2
Pull-Up (Weighted)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Neck Curl
3
-
5
Seated Wide-Grip Row (Cable)
2
2
6-10 reps
6-10 reps
RPE 10
RPE 8
6
Reverse Pec Deck
2
2
10-15 reps
10-15 reps
RPE 10
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Pec Deck (Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
3
Barbell Row
4
6-10 reps
RPE 8
4
Standing Pullover (Cable)
3
12+ reps
RPE 10
5
Neck Curl
5
RPE 8
6
Shrug (Barbell)
3
12+ reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Lateral Raise (Cable)
4
10-15 reps
RPE 10
3
Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Skull Crusher (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Overhead Extension (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
7
Abs Crunch (Machine)
3
RPE 8
8
Landmine Oblique Twist
3
RPE 8
9
Wrist Curls
1
3
8-15 reps
8-15 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
3
6-10 reps
6-10 reps
RPE 10
RPE 8
2
Lateral Raise (Cable)
3
1
10-15 reps
10-15 reps
RPE 10
RPE 7
3
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Overhead Extension (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 10
RPE 8
5
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
7
Abs Crunch (Machine)
3
-
8
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
4
10-15 reps
RPE 10
2
Overhead Press (Barbell)
3
6-10 reps
RPE 7
3
Lateral Raise (Cable)
2
15+ reps
RPE 10
4
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
5
Bicep Curl (Cable)
3
8-12 reps
RPE 10
6
Overhead Extension (EZ Bar)
2
2
6-10 reps
6-10 reps
RPE 10
RPE 8
7
Abs Crunch (Machine)
3
RPE 8
8
Wrist Curls
1
3
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Lateral Raise (Cable)
4
10-15 reps
RPE 10
3
Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Skull Crusher (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Overhead Extension (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
7
Abs Crunch (Machine)
3
RPE 8
8
Landmine Oblique Twist
3
RPE 8
9
Wrist Curls
1
3
8-15 reps
8-15 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
3
6-10 reps
6-10 reps
RPE 10
RPE 8
2
Lateral Raise (Cable)
3
1
10-15 reps
10-15 reps
RPE 10
RPE 7
3
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Overhead Extension (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 10
RPE 8
5
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
7
Abs Crunch (Machine)
3
-
8
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
4
10-15 reps
RPE 10
2
Overhead Press (Barbell)
3
6-10 reps
RPE 7
3
Lateral Raise (Cable)
2
15+ reps
RPE 10
4
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
5
Bicep Curl (Cable)
3
8-12 reps
RPE 10
6
Overhead Extension (EZ Bar)
2
2
6-10 reps
6-10 reps
RPE 10
RPE 8
7
Abs Crunch (Machine)
3
RPE 8
8
Wrist Curls
1
3
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Lateral Raise (Cable)
4
10-15 reps
RPE 10
3
Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Skull Crusher (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Overhead Extension (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
7
Abs Crunch (Machine)
3
RPE 8
8
Landmine Oblique Twist
3
RPE 8
9
Wrist Curls
1
3
8-15 reps
8-15 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
3
6-10 reps
6-10 reps
RPE 10
RPE 8
2
Lateral Raise (Cable)
3
1
10-15 reps
10-15 reps
RPE 10
RPE 7
3
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Overhead Extension (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 10
RPE 8
5
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
7
Abs Crunch (Machine)
3
-
8
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
4
10-15 reps
RPE 10
2
Overhead Press (Barbell)
3
6-10 reps
RPE 7
3
Lateral Raise (Cable)
2
15+ reps
RPE 10
4
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
5
Bicep Curl (Cable)
3
8-12 reps
RPE 10
6
Overhead Extension (EZ Bar)
2
2
6-10 reps
6-10 reps
RPE 10
RPE 8
7
Abs Crunch (Machine)
3
RPE 8
8
Wrist Curls
1
3
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Lateral Raise (Cable)
4
10-15 reps
RPE 10
3
Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Skull Crusher (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Overhead Extension (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
7
Abs Crunch (Machine)
3
RPE 8
8
Landmine Oblique Twist
3
RPE 8
9
Wrist Curls
1
3
8-15 reps
8-15 reps
RPE 10
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
3
6-10 reps
6-10 reps
RPE 10
RPE 8
2
Lateral Raise (Cable)
3
1
10-15 reps
10-15 reps
RPE 10
RPE 7
3
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
4
Overhead Extension (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 10
RPE 8
5
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 10
7
Abs Crunch (Machine)
3
-
8
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
4
10-15 reps
RPE 10
2
Overhead Press (Barbell)
3
6-10 reps
RPE 7
3
Lateral Raise (Cable)
2
15+ reps
RPE 10
4
Hammer Curl
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
5
Bicep Curl (Cable)
3
8-12 reps
RPE 10
6
Overhead Extension (EZ Bar)
2
2
6-10 reps
6-10 reps
RPE 10
RPE 8
7
Abs Crunch (Machine)
3
RPE 8
8
Wrist Curls
1
3
RPE 10
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
@7
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
3
Skull Crusher (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@8
4
Pec Deck (Machine)
3 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@8
6
Neck Curl
3 Sets
@8
Day 2
1
Pull-Up (Weighted)
2 Sets
5-8 Reps
@8-10
2
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@10
3
Seated Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10-10
@8-10
4
Shrug (Barbell)
3 Sets
15+ Reps
@8
5
Hammer Curl
3 Sets
8-12 Reps
@10
6
Rear Delt Fly (Cable)
3 Sets
@10
7
Abs Crunch (Machine)
1 Set
2 Sets
@10
@8
8
Bicep Curl (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@8
9
Landmine Oblique Twist
3 Sets
@8
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
@8
2
Romanian Deadlift (Barbell)
1 Set
4 Sets
8-12 Reps
8-12 Reps
@10-10
@8-10
3
Leg Extension
1 Set
2 Sets
@10-10
@8-10
4
Standing Calf Raise
1 Set
2 Sets
@10-10
@8-10
5
Wrist Curls
1 Set
2 Sets
@10
@8
6
Reverse Wrist Curl (Barbell)
1 Set
2 Sets
@10
@8
Day 4
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@8
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
3
Incline Bench Press (Smith Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@8
4
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@10
5
Neck Curl
3 Sets
-
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@8
7
Rear Delt Fly (Cable)
3 Sets
-
Day 5
1
Shoulder Press (Machine)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@10
@8
2
Lateral Raise (Cable)
4 Sets
10-15 Reps
@10
3
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@8
4
Skull Crusher (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@8
5
Bayesian Curl
3 Sets
8-12 Reps
@10
6
Overhead Extension (EZ Bar)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@8
7
Abs Crunch (Machine)
3 Sets
@8
8
Landmine Oblique Twist
3 Sets
@8
9
Wrist Curls
1 Set
3 Sets
8-15 Reps
8-15 Reps
@10
@8