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Esthetos

by Truls B.
1 athletes joined

Program Description

This program is designed to sculpt a masculine, aesthetic, and powerful physique by combining strategic hypertrophy and strength training. Every workout is structured to enhance muscle symmetry, definition, and proportion, ensuring a well-balanced and visually striking body. With a focus on building a broad, chiseled upper body and dense, powerful legs, this program develops balanced muscle growth and a commanding presence. Each session is designed to push your limits, ensuring consistent progress in both size and definition. By following progressive overload principles and prioritizing perfect form, you’ll refine your physique to its peak potential. This is more than training—it’s body sculpting at the highest level.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 10, 2024 02:28
  • Last Edited
    Mar 12, 2025 12:28
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Lunge (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Back Extension
2
10-15 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Reverse Lunge (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Back Extension
2
10-15 reps
RPE 8
6
Side Crunch (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Back Extension
2
10-15 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Reverse Lunge (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Back Extension
2
10-15 reps
RPE 8
6
Side Crunch (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Lunge (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Back Extension
2
10-15 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Reverse Lunge (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Back Extension
2
10-15 reps
RPE 8
6
Side Crunch (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Back Extension
2
10-15 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Reverse Lunge (Barbell)
3
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Back Extension
2
10-15 reps
RPE 8
6
Side Crunch (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 8
2
Lunge (Barbell)
2
6-8 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Back Extension
2
10-15 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Bench Press (Close Grip)
2
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
10-12 reps
RPE 8
6
Chest Fly (Cable)
2
8-12 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
4
Bench Press (Close Grip)
2
6-10 reps
RPE 8
5
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Bench Press (Close Grip)
2
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8
6
Chest Fly (Cable)
2
8-12 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
4
Bench Press (Close Grip)
2
6-10 reps
RPE 8
5
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Bench Press (Close Grip)
2
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
10-12 reps
RPE 8
6
Chest Fly (Cable)
2
8-12 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
4
Bench Press (Close Grip)
2
6-10 reps
RPE 8
5
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Bench Press (Close Grip)
2
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
6-10 reps
RPE 8
6
Chest Fly (Cable)
2
8-12 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
4-8 reps
4-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
4
Bench Press (Close Grip)
2
6-10 reps
RPE 8
5
Lat Pulldown (Close Grip)
2
10-12 reps
RPE 8
6
Incline Chest Fly (Dumbbell)
2
8-12 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
4-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
3
Seated Row (Cable)
2
10-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
5
Lat Pulldown
2
10-12 reps
RPE 8
6
Chest Fly (Cable)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
2A
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
2B
Lying Rear Lateral Raise
3
10-15 reps
RPE 8
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
4
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
5
Neck Extension
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
2A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
2B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
5
Neck Extension
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
2A
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
2B
Lying Rear Lateral Raise
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 8
5
Neck Extension
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
2A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
2B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
5
Neck Extension
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
2A
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
2B
Lying Rear Lateral Raise
3
10-15 reps
RPE 8
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
4
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
5
Neck Extension
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
2A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
2B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
5
Neck Extension
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
2A
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
2B
Lying Rear Lateral Raise
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
4
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 8
5
Neck Extension
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
1B
Y Raise (Dumbbell)
3
8-12 reps
RPE 8
2A
Lateral Raise (Cable)
3
12-15 reps
RPE 8
2B
Rear Delt Fly (Cable)
3
15-20 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
5
Neck Extension
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Bench Press (Barbell)
3
6-8 reps
RPE 8
3
Bicep Curl (Barbell)
2
6-10 reps
RPE 8
4
Leg Press
2
8-10 reps
RPE 8
5
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 8
6
Neck Extension
2
8-12 reps
RPE 8
7
Side Crunch (Cable)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Press
2
8-10 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Press
2
8-10 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Press
2
8-10 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Press
2
8-10 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Press
2
8-10 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Press
2
8-10 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Press
2
8-10 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
10-12 reps
RPE 8
5
Leg Press
2
8-10 reps
RPE 8
6
Side Crunch (Cable)
2
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
1B
Bench Press (Barbell)
3
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3A
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
1B
Bench Press (Barbell)
3
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
2
8-10 reps
RPE 8
3B
Hammer Curl
2
8-10 reps
RPE 8
4
Upright Row (Cable)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3A
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
1B
Bench Press (Barbell)
3
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
2
8-10 reps
RPE 8
3B
Hammer Curl
2
8-10 reps
RPE 8
4
Upright Row (Cable)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
1B
Bench Press (Barbell)
3
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3A
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
4
Lateral Raise (Cable)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
1B
Bench Press (Barbell)
3
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
2
8-10 reps
RPE 8
3B
Hammer Curl
2
8-10 reps
RPE 8
4
Upright Row (Cable)
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3A
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 8
3B
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
1B
Bench Press (Barbell)
3
6-8 reps
RPE 8
2A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3A
Overhead Tricep Extension (Dumbbell)
2
8-10 reps
RPE 8
3B
Hammer Curl
2
8-10 reps
RPE 8
4
Upright Row (Cable)
2
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
RPE 8
1B
Hammer Curl
2
12-15 reps
RPE 8
2A
Neck Curl
2
12-20 reps
-
2B
Neck Extension
2
12-15 reps
RPE 8
3
Landmine Twist
2
10-15 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
RPE 8
1B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
2A
Neck Curl
2
12-20 reps
-
2B
Neck Extension
2
12-15 reps
RPE 8
3
Landmine Twist
2
10-15 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
RPE 8
1B
Hammer Curl
2
12-15 reps
RPE 8
2A
Neck Curl
2
12-20 reps
-
2B
Neck Extension
2
12-15 reps
RPE 8
3
Landmine Twist
2
10-15 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
RPE 8
1B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
2A
Neck Curl
2
12-20 reps
-
2B
Neck Extension
2
12-15 reps
RPE 8
3
Landmine Twist
2
10-15 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
RPE 8
1B
Hammer Curl
2
12-15 reps
RPE 8
2A
Neck Curl
2
12-20 reps
-
2B
Neck Extension
2
12-15 reps
RPE 8
3
Landmine Twist
2
10-15 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
RPE 8
1B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
2A
Neck Curl
2
12-20 reps
-
2B
Neck Extension
2
12-15 reps
RPE 8
3
Landmine Twist
2
10-15 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
RPE 8
1B
Hammer Curl
2
12-15 reps
RPE 8
2A
Neck Curl
2
12-20 reps
-
2B
Neck Extension
2
12-15 reps
RPE 8
3
Landmine Twist
2
10-15 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Dumbbell)
2
20-25 reps
RPE 8
1B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
2A
Neck Curl
2
12-20 reps
-
2B
Neck Extension
2
12-15 reps
RPE 8
3
Landmine Twist
2
10-15 reps
RPE 8
4
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@10
2
Lunge (Barbell)
3 Sets
6-8 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@8
4
Leg Curl
2 Sets
10-12 Reps
@8
5
Back Extension
2 Sets
10-15 Reps
@8
6
Side Crunch (Cable)
2 Sets
12-15 Reps
@9
Day 2
1
Chin-Up (Bodyweight)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@10
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@10
3
Seated Row (Cable)
3 Sets
10-12 Reps
@8
4
Bench Press (Close Grip)
2 Sets
6-10 Reps
@8
5
Wide Grip Lat Pulldown
2 Sets
10-12 Reps
@8
6
Chest Fly (Cable)
2 Sets
8-12 Reps
@8
7
Reverse Wrist Curl (Dumbbell)
2 Sets
12-15 Reps
@8
Day 3
1A
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
@8
1B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
2A
Y Raise (Dumbbell)
3 Sets
8-12 Reps
@8
2B
Lying Rear Lateral Raise
3 Sets
10-15 Reps
@8
3
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@8
4
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8
5
Neck Extension
2 Sets
8-12 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@8
4
Leg Curl
2 Sets
10-12 Reps
@8
5
Leg Press
2 Sets
8-10 Reps
@8
6
Side Crunch (Cable)
2 Sets
12-15 Reps
@9
Day 5
1A
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@8
1B
Bench Press (Barbell)
3 Sets
6-8 Reps
@8
2A
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
2B
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@8
3A
Skull Crusher (Dumbbell)
2 Sets
8-10 Reps
@8
3B
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
@8
Day 6
1A
Shrug (Dumbbell)
2 Sets
20-25 Reps
@8
1B
Hammer Curl
2 Sets
12-15 Reps
@8
2A
Neck Curl
2 Sets
12-20 Reps
-
2B
Neck Extension
2 Sets
12-15 Reps
@8
3
Landmine Twist
2 Sets
10-15 Reps
@8
4
Reverse Wrist Curl (Dumbbell)
2 Sets
12-15 Reps
@8