logo
BoostcampPNG

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!
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
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
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