Program Description
Full body Hypertrophy program for the time poor. Train insane or remain the same. This program is designed to get as much done as possible for as many muscle groups as possible in 2 days. There is then a third optional day to hit body parts that are lacking or that you want to prioritise, assuming they are recovered/ing in time. Ideally have 2 rest days between full body workouts. I do 3 months on the same program before altering exercise choice/orders/sets/reps. This is not for the light-hearted. The 2 main workouts are long and gruelling.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedMay 18, 2025 11:35
- Last EditedMay 19, 2025 02:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6A
Chest Fly (Cable)
1
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Ab Wheel
2
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6A
Chest Fly (Cable)
1
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Ab Wheel
2
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6A
Chest Fly (Cable)
1
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Ab Wheel
2
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6A
Chest Fly (Cable)
1
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Ab Wheel
2
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6A
Chest Fly (Cable)
1
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Ab Wheel
2
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6A
Chest Fly (Cable)
1
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Ab Wheel
2
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6A
Chest Fly (Cable)
1
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Ab Wheel
2
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6A
Chest Fly (Cable)
1
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Ab Wheel
2
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6A
Chest Fly (Cable)
1
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Ab Wheel
2
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6A
Chest Fly (Cable)
1
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Ab Wheel
2
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6A
Chest Fly (Cable)
1
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Ab Wheel
2
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6A
Chest Fly (Cable)
1
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Ab Wheel
2
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
3B
Wrist Curls
2
10-15 reps
RPE 10
4A
Shrug (Barbell)
1
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
4B
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
3B
Wrist Curls
2
10-15 reps
RPE 10
4A
Shrug (Barbell)
1
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
4B
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
3B
Wrist Curls
2
10-15 reps
RPE 10
4A
Shrug (Barbell)
1
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
4B
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
3B
Wrist Curls
2
10-15 reps
RPE 10
4A
Shrug (Barbell)
1
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
4B
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
3B
Wrist Curls
2
10-15 reps
RPE 10
4A
Shrug (Barbell)
1
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
4B
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
3B
Wrist Curls
2
10-15 reps
RPE 10
4A
Shrug (Barbell)
1
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
4B
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
3B
Wrist Curls
2
10-15 reps
RPE 10
4A
Shrug (Barbell)
1
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
4B
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
3B
Wrist Curls
2
10-15 reps
RPE 10
4A
Shrug (Barbell)
1
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
4B
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
3B
Wrist Curls
2
10-15 reps
RPE 10
4A
Shrug (Barbell)
1
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
4B
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
3B
Wrist Curls
2
10-15 reps
RPE 10
4A
Shrug (Barbell)
1
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
4B
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
3B
Wrist Curls
2
10-15 reps
RPE 10
4A
Shrug (Barbell)
1
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
4B
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
3B
Wrist Curls
2
10-15 reps
RPE 10
4A
Shrug (Barbell)
1
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
4B
Standing Calf Raise
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Week 1
1 / 12 Weeks
Day 1
2A
Incline Bench Press (Dumbbell)1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
2B
Single Arm Iso Row2 Sets
8-12 Reps
@10
3
Squat (Barbell)2 Sets
5-10 Reps
@9
4A
Incline Curl (Dumbbell)2 Sets
6-12 Reps
@10
4B
Lateral Raise (Dumbbell)2 Sets
10-15 Reps
@10
5A
Nordic Curl1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5B
Leg Extension1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
6A
Chest Fly (Cable)1 Set
10-15 Reps
@10
6B
Tricep Pushdown (Cable)2 Sets
8-12 Reps
@10
7A
Ab Wheel2 Sets
6-15 Reps
@10
Day 3
1A
Lat Pulldown (Neutral Grip)1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
1B
Dip (Assisted)1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@9.5
2A
Preacher Curl (EZ Bar)2 Sets
8-12 Reps
@10
2B
Overhead Tricep Extension (Cable)1 Set
8-12 Reps
@10
3A
Rear Delt Fly (Cable)2 Sets
10-15 Reps
@10
3B
Wrist Curls2 Sets
10-15 Reps
@10
4A
Shrug (Barbell)1 Set
1 Set
10-20 Reps
10-20 Reps
@9.5
@10
4B
Standing Calf Raise1 Set
2 Sets
10-15 Reps
10-15 Reps
@9.5
@10
Day 2
1A
Bench Press (Barbell)1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
1B
Pull-Up (Weighted)1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
2
Split Squat (Barbell)2 Sets
8-15 Reps
@9.5
3A
Bicep Curl (EZ Bar)2 Sets
8-12 Reps
@10
3B
Overhead Extension (EZ Bar)1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4
Stiff Leg Deadlift1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@9.5
5A
One Arm Lateral Raise (Cable)2 Sets
10-20 Reps
@10
5B
Hip Adductor (Machine)1 Set
8-12 Reps
@10
5C
Seated Hamstring Curl1 Set
10-20 Reps
@10