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BoostcampPNG

Obtaining mass

by Cameron B.
1 athletes joined

Program Description

Lift

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 17, 2025 05:35
  • Last Edited
    Jul 17, 2025 11:21
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Week 1
1 / 16 Weeks
Day 6
1
Split Squat (Smith Machine)
3 Sets
6 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@10
4
Hamstring Curl
3 Sets
12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@10
4
Hamstring Curl
3 Sets
12 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
3
Face Pull
3 Sets
8 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6
6
Bicep Curl (Cable)
3 Sets
12 Reps
@9
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
8
Wrist Curls
3 Sets
12 Reps
@9
9
Standing Calf Raise
3 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@9
2
Dip (Bodyweight)
3 Sets
AMRAP
@10
3
Chest Fly (Cable)
3 Sets
8 Reps
@9
4
Pull-Up (Band)
3 Sets
6 Reps
@10
5
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@9
6
High Pull
3 Sets
8 Reps
@9
7
Seated Calf Raise
3 Sets
AMRAP
@10
8
Wrist Curls
3 Sets
12 Reps
@10
Day 2
1
Pull-Up (Band)
3 Sets
6 Reps
@10
2
Bent Over Row (Barbell, Paused)
3 Sets
8 Reps
@9
3
Shrug (Dumbbell)
3 Sets
12 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
5
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@10
6
Seated Calf Raise
3 Sets
AMRAP
@10
7
Wrist Curls
3 Sets
12 Reps
@10
8
Lying Reverse Fly
3 Sets
8 Reps
@9
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
2
Bench Press (Close Grip)
3 Sets
8 Reps
@9
3
Dip (Bodyweight)
3 Sets
AMRAP
@9
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
5
Skull Crusher (Barbell)
3 Sets
12 Reps
@6
6
Standing Calf Raise
3 Sets
AMRAP
@9
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10