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Dr. Mike’s Thor Aesthetics Program

by Matt D.

Program Description

A fully detailed explanation of this program can be found here as it will not fit into the 3,000 character limit: https://rpstrength.com/blogs/video-guides/transform-your-body-like-thor-full-scientific-workout-plan

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 24, 2025 04:35
  • Last Edited
    Nov 24, 2025 06:12
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.9%
Biceps
12.4%
Triceps
11.6%
Lats
9.8%
Middle Delts
8.9%
Front Delts
8%
Glutes
6.2%
Hamstrings
6.2%
Abs
6.2%
Lower Back
4.9%
Quadriceps
4.9%
Chest
4.4%
Forearms
2.2%
Adductors
0.9%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7-9
2
Chin-Up (Assisted)
2
10-15 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7-9
2
Chin-Up (Assisted)
2
10-15 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7-9
2
Chin-Up (Assisted)
2
10-15 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7-9
2
Chin-Up (Assisted)
2
10-15 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7-9
2
Chin-Up (Assisted)
2
10-15 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7-9
2
Chin-Up (Assisted)
2
10-15 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7-9
2
Chin-Up (Assisted)
2
10-15 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7-9
2
Chin-Up (Assisted)
2
10-15 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7-9
2
Chin-Up (Assisted)
2
10-15 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7-9
2
Chin-Up (Assisted)
2
10-15 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7-9
2
Chin-Up (Assisted)
2
10-15 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7-9
2
Chin-Up (Assisted)
2
10-15 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-15 reps
RPE 7-9
2
Good Morning
2
10-15 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-9
4
Decline Sit Up (Weighted)
2
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-15 reps
RPE 7-9
2
Good Morning
2
10-15 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-9
4
Decline Sit Up (Weighted)
2
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-15 reps
RPE 7-9
2
Good Morning
2
10-15 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-9
4
Decline Sit Up (Weighted)
2
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-15 reps
RPE 7-9
2
Good Morning
2
10-15 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-9
4
Decline Sit Up (Weighted)
2
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-15 reps
RPE 7-9
2
Good Morning
2
10-15 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-9
4
Decline Sit Up (Weighted)
2
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-15 reps
RPE 7-9
2
Good Morning
2
10-15 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-9
4
Decline Sit Up (Weighted)
2
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-15 reps
RPE 7-9
2
Good Morning
2
10-15 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-9
4
Decline Sit Up (Weighted)
2
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-15 reps
RPE 7-9
2
Good Morning
2
10-15 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-9
4
Decline Sit Up (Weighted)
2
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-15 reps
RPE 7-9
2
Good Morning
2
10-15 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-9
4
Decline Sit Up (Weighted)
2
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-15 reps
RPE 7-9
2
Good Morning
2
10-15 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-9
4
Decline Sit Up (Weighted)
2
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-15 reps
RPE 7-9
2
Good Morning
2
10-15 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-9
4
Decline Sit Up (Weighted)
2
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-15 reps
RPE 7-9
2
Good Morning
2
10-15 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 7-9
4
Decline Sit Up (Weighted)
2
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lateral Raise
2
15-20 reps
RPE 7-9
2
Upright Row (Barbell)
2
15-20 reps
RPE 7-9
3
Chest Supported Row (Dumbbell)
2
15-20 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7-9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lateral Raise
2
15-20 reps
RPE 7-9
2
Upright Row (Barbell)
2
15-20 reps
RPE 7-9
3
Chest Supported Row (Dumbbell)
2
15-20 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7-9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lateral Raise
2
15-20 reps
RPE 7-9
2
Upright Row (Barbell)
2
15-20 reps
RPE 7-9
3
Chest Supported Row (Dumbbell)
2
15-20 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7-9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lateral Raise
2
15-20 reps
RPE 7-9
2
Upright Row (Barbell)
2
15-20 reps
RPE 7-9
3
Chest Supported Row (Dumbbell)
2
15-20 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7-9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lateral Raise
2
15-20 reps
RPE 7-9
2
Upright Row (Barbell)
2
15-20 reps
RPE 7-9
3
Chest Supported Row (Dumbbell)
2
15-20 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7-9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lateral Raise
2
15-20 reps
RPE 7-9
2
Upright Row (Barbell)
2
15-20 reps
RPE 7-9
3
Chest Supported Row (Dumbbell)
2
15-20 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7-9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lateral Raise
2
15-20 reps
RPE 7-9
2
Upright Row (Barbell)
2
15-20 reps
RPE 7-9
3
Chest Supported Row (Dumbbell)
2
15-20 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7-9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lateral Raise
2
15-20 reps
RPE 7-9
2
Upright Row (Barbell)
2
15-20 reps
RPE 7-9
3
Chest Supported Row (Dumbbell)
2
15-20 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7-9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lateral Raise
2
15-20 reps
RPE 7-9
2
Upright Row (Barbell)
2
15-20 reps
RPE 7-9
3
Chest Supported Row (Dumbbell)
2
15-20 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7-9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lateral Raise
2
15-20 reps
RPE 7-9
2
Upright Row (Barbell)
2
15-20 reps
RPE 7-9
3
Chest Supported Row (Dumbbell)
2
15-20 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7-9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lateral Raise
2
15-20 reps
RPE 7-9
2
Upright Row (Barbell)
2
15-20 reps
RPE 7-9
3
Chest Supported Row (Dumbbell)
2
15-20 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7-9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross-Body Lateral Raise
2
15-20 reps
RPE 7-9
2
Upright Row (Barbell)
2
15-20 reps
RPE 7-9
3
Chest Supported Row (Dumbbell)
2
15-20 reps
RPE 7-9
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7-9
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
15-20 reps
RPE 7-9
2
Hanging Knee Raise
2
10-15 reps
RPE 7-9
3
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 7-9
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
15-20 reps
RPE 7-9
2
Hanging Knee Raise
2
10-15 reps
RPE 7-9
3
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 7-9
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
15-20 reps
RPE 7-9
2
Hanging Knee Raise
2
10-15 reps
RPE 7-9
3
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 7-9
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
15-20 reps
RPE 7-9
2
Hanging Knee Raise
2
10-15 reps
RPE 7-9
3
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 7-9
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
15-20 reps
RPE 7-9
2
Hanging Knee Raise
2
10-15 reps
RPE 7-9
3
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 7-9
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
15-20 reps
RPE 7-9
2
Hanging Knee Raise
2
10-15 reps
RPE 7-9
3
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 7-9
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
15-20 reps
RPE 7-9
2
Hanging Knee Raise
2
10-15 reps
RPE 7-9
3
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 7-9
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
15-20 reps
RPE 7-9
2
Hanging Knee Raise
2
10-15 reps
RPE 7-9
3
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 7-9
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
15-20 reps
RPE 7-9
2
Hanging Knee Raise
2
10-15 reps
RPE 7-9
3
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 7-9
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
15-20 reps
RPE 7-9
2
Hanging Knee Raise
2
10-15 reps
RPE 7-9
3
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 7-9
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
15-20 reps
RPE 7-9
2
Hanging Knee Raise
2
10-15 reps
RPE 7-9
3
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 7-9
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
15-20 reps
RPE 7-9
2
Hanging Knee Raise
2
10-15 reps
RPE 7-9
3
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 7-9
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-15 reps
RPE 7-9
2
Inverted Row
2
10-15 reps
RPE 7-9
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7-9
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 7-9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 7-9
7
Upright Row (Cable)
2
10-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-15 reps
RPE 7-9
2
Inverted Row
2
10-15 reps
RPE 7-9
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7-9
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 7-9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 7-9
7
Upright Row (Cable)
2
10-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-15 reps
RPE 7-9
2
Inverted Row
2
10-15 reps
RPE 7-9
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7-9
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 7-9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 7-9
7
Upright Row (Cable)
2
10-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-15 reps
RPE 7-9
2
Inverted Row
2
10-15 reps
RPE 7-9
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7-9
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 7-9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 7-9
7
Upright Row (Cable)
2
10-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-15 reps
RPE 7-9
2
Inverted Row
2
10-15 reps
RPE 7-9
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7-9
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 7-9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 7-9
7
Upright Row (Cable)
2
10-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-15 reps
RPE 7-9
2
Inverted Row
2
10-15 reps
RPE 7-9
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7-9
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 7-9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 7-9
7
Upright Row (Cable)
2
10-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-15 reps
RPE 7-9
2
Inverted Row
2
10-15 reps
RPE 7-9
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7-9
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 7-9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 7-9
7
Upright Row (Cable)
2
10-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-15 reps
RPE 7-9
2
Inverted Row
2
10-15 reps
RPE 7-9
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7-9
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 7-9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 7-9
7
Upright Row (Cable)
2
10-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-15 reps
RPE 7-9
2
Inverted Row
2
10-15 reps
RPE 7-9
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7-9
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 7-9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 7-9
7
Upright Row (Cable)
2
10-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-15 reps
RPE 7-9
2
Inverted Row
2
10-15 reps
RPE 7-9
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7-9
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 7-9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 7-9
7
Upright Row (Cable)
2
10-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-15 reps
RPE 7-9
2
Inverted Row
2
10-15 reps
RPE 7-9
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7-9
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 7-9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 7-9
7
Upright Row (Cable)
2
10-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-15 reps
RPE 7-9
2
Inverted Row
2
10-15 reps
RPE 7-9
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7-9
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7-9
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 7-9
6
Tricep Extension (Cable)
2
10-15 reps
RPE 7-9
7
Upright Row (Cable)
2
10-15 reps
RPE 7-9
Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@7-9
2
Chin-Up (Assisted)
2 Sets
10-15 Reps
@7-9
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7-9
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7-9
5
Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@7-9
Day 2
1
Hack Squat
2 Sets
10-15 Reps
@7-9
2
Good Morning
2 Sets
10-15 Reps
@7-9
3
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@7-9
4
Decline Sit Up (Weighted)
2 Sets
10-15 Reps
@7-9
Day 3
1
Cross-Body Lateral Raise
2 Sets
15-20 Reps
@7-9
2
Upright Row (Barbell)
2 Sets
15-20 Reps
@7-9
3
Chest Supported Row (Dumbbell)
2 Sets
15-20 Reps
@7-9
4
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@7-9
5
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@7-9
Day 4
1
Chest Press (Machine)
2 Sets
15-20 Reps
@7-9
2
Hanging Knee Raise
2 Sets
10-15 Reps
@7-9
3
Walking Lunge (Dumbbell)
2 Sets
10-15 Reps
@7-9
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@7-9
Day 5
1
Pull-Up (Assisted)
2 Sets
10-15 Reps
@7-9
2
Inverted Row
2 Sets
10-15 Reps
@7-9
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7-9
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@7-9
5
Skull Crusher (Barbell)
2 Sets
10-15 Reps
@7-9
6
Tricep Extension (Cable)
2 Sets
10-15 Reps
@7-9
7
Upright Row (Cable)
2 Sets
10-15 Reps
@7-9