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BoostcampPNG

Ad perpetuam rei memoriam

by Adrian Baran

Program Description

Get shredded.

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 20, 2025 07:33
  • Last Edited
    Dec 20, 2025 07:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.1%
Front Delts
12.4%
Upper Back
10.9%
Chest
8.8%
Lats
8.8%
Biceps
8.8%
Middle Delts
8.8%
Quadriceps
5.8%
Hamstrings
5.8%
Glutes
4.4%
Rear Delts
3.6%
Forearms
2.2%
Abs
1.5%
Abductors
1.5%
Adductors
0.7%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Squat (Barbell)
3
8-10 reps
RPE 1-2
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 1-2
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 1-2
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 1-2
2
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
3
Hip In
3
12-15 reps
RPE 1-2
4
Hip Out
3
12-15 reps
RPE 1-2
5
Overhead Press (Barbell)
3
6-8 reps
RPE 1-2
6
Low Cable Curl
3
8-12 reps
RPE 1-2
7
Dips
3
8-10 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Squat (Barbell)
3
8-10 reps
RPE 1-2
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 1-2
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 1-2
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 1-2
2
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
3
Hip In
3
12-15 reps
RPE 1-2
4
Hip Out
3
12-15 reps
RPE 1-2
5
Overhead Press (Barbell)
3
6-8 reps
RPE 1-2
6
Low Cable Curl
3
8-12 reps
RPE 1-2
7
Dips
3
8-10 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Squat (Barbell)
3
8-10 reps
RPE 1-2
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 1-2
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 1-2
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 1-2
2
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
3
Hip In
3
12-15 reps
RPE 1-2
4
Hip Out
3
12-15 reps
RPE 1-2
5
Overhead Press (Barbell)
3
6-8 reps
RPE 1-2
6
Low Cable Curl
3
8-12 reps
RPE 1-2
7
Dips
3
8-10 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Squat (Barbell)
3
8-10 reps
RPE 1-2
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 1-2
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 1-2
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 1-2
2
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
3
Hip In
3
12-15 reps
RPE 1-2
4
Hip Out
3
12-15 reps
RPE 1-2
5
Overhead Press (Barbell)
3
6-8 reps
RPE 1-2
6
Low Cable Curl
3
8-12 reps
RPE 1-2
7
Dips
3
8-10 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Squat (Barbell)
3
8-10 reps
RPE 1-2
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 1-2
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 1-2
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 1-2
2
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
3
Hip In
3
12-15 reps
RPE 1-2
4
Hip Out
3
12-15 reps
RPE 1-2
5
Overhead Press (Barbell)
3
6-8 reps
RPE 1-2
6
Low Cable Curl
3
8-12 reps
RPE 1-2
7
Dips
3
8-10 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Squat (Barbell)
3
8-10 reps
RPE 1-2
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 1-2
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 1-2
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 1-2
2
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
3
Hip In
3
12-15 reps
RPE 1-2
4
Hip Out
3
12-15 reps
RPE 1-2
5
Overhead Press (Barbell)
3
6-8 reps
RPE 1-2
6
Low Cable Curl
3
8-12 reps
RPE 1-2
7
Dips
3
8-10 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Squat (Barbell)
3
8-10 reps
RPE 1-2
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 1-2
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 1-2
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 1-2
2
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
3
Hip In
3
12-15 reps
RPE 1-2
4
Hip Out
3
12-15 reps
RPE 1-2
5
Overhead Press (Barbell)
3
6-8 reps
RPE 1-2
6
Low Cable Curl
3
8-12 reps
RPE 1-2
7
Dips
3
8-10 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Squat (Barbell)
3
8-10 reps
RPE 1-2
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 1-2
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 1-2
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 1-2
2
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
3
Hip In
3
12-15 reps
RPE 1-2
4
Hip Out
3
12-15 reps
RPE 1-2
5
Overhead Press (Barbell)
3
6-8 reps
RPE 1-2
6
Low Cable Curl
3
8-12 reps
RPE 1-2
7
Dips
3
8-10 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-8 reps
RPE 1-2
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 1-2
3
Squat (Barbell)
3
8-10 reps
RPE 1-2
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 1-2
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 1-2
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 1-2
2
Pull-Up (Assisted)
3
8-10 reps
RPE 1-2
3
Hip In
3
12-15 reps
RPE 1-2
4
Hip Out
3
12-15 reps
RPE 1-2
5
Overhead Press (Barbell)
3
6-8 reps
RPE 1-2
6
Low Cable Curl
3
8-12 reps
RPE 1-2
7
Dips
3
8-10 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 1-2
2
Lat Pulldown
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
5
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
6
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
RPE 1-2
2
Seated Row (Cable)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Lateral Raise (Machine)
3
12-15 reps
RPE 1-2
5
Chin-Up (Assisted)
3
8-10 reps
RPE 1-2
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 1-2
2
Lat Pulldown
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
5
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
6
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
RPE 1-2
2
Seated Row (Cable)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Lateral Raise (Machine)
3
12-15 reps
RPE 1-2
5
Chin-Up (Assisted)
3
8-10 reps
RPE 1-2
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 1-2
2
Lat Pulldown
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
5
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
6
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
RPE 1-2
2
Seated Row (Cable)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Lateral Raise (Machine)
3
12-15 reps
RPE 1-2
5
Chin-Up (Assisted)
3
8-10 reps
RPE 1-2
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 1-2
2
Lat Pulldown
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
5
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
6
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
RPE 1-2
2
Seated Row (Cable)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Lateral Raise (Machine)
3
12-15 reps
RPE 1-2
5
Chin-Up (Assisted)
3
8-10 reps
RPE 1-2
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 1-2
2
Lat Pulldown
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
5
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
6
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
RPE 1-2
2
Seated Row (Cable)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Lateral Raise (Machine)
3
12-15 reps
RPE 1-2
5
Chin-Up (Assisted)
3
8-10 reps
RPE 1-2
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 1-2
2
Lat Pulldown
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
5
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
6
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
RPE 1-2
2
Seated Row (Cable)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Lateral Raise (Machine)
3
12-15 reps
RPE 1-2
5
Chin-Up (Assisted)
3
8-10 reps
RPE 1-2
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 1-2
2
Lat Pulldown
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
5
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
6
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
RPE 1-2
2
Seated Row (Cable)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Lateral Raise (Machine)
3
12-15 reps
RPE 1-2
5
Chin-Up (Assisted)
3
8-10 reps
RPE 1-2
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 1-2
2
Lat Pulldown
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
5
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
6
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
RPE 1-2
2
Seated Row (Cable)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Lateral Raise (Machine)
3
12-15 reps
RPE 1-2
5
Chin-Up (Assisted)
3
8-10 reps
RPE 1-2
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 1-2
2
Lat Pulldown
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
5
Bicep Curl (Machine)
3
8-12 reps
RPE 1-2
6
Tricep Extension (Machine)
3
8-12 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
RPE 1-2
2
Seated Row (Cable)
3
8-10 reps
RPE 1-2
3
Leg Press
3
8-10 reps
RPE 1-2
4
Lateral Raise (Machine)
3
12-15 reps
RPE 1-2
5
Chin-Up (Assisted)
3
8-10 reps
RPE 1-2
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
Cable Row
3
8-10 reps
RPE 1-2
3
Leg Curl
3
12-15 reps
RPE 1-2
4
Reverse Pec Deck
3
12-15 reps
RPE 1-2
5
Brama Biceps
3
8-12 reps
RPE 1-2
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 1-2
2
Lat Pulldown
3
8-10 reps
RPE 1-2
3
Leg Extension
3
12-15 reps
RPE 1-2
4
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 1-2
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
Cable Row
3
8-10 reps
RPE 1-2
3
Leg Curl
3
12-15 reps
RPE 1-2
4
Reverse Pec Deck
3
12-15 reps
RPE 1-2
5
Brama Biceps
3
8-12 reps
RPE 1-2
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 1-2
2
Lat Pulldown
3
8-10 reps
RPE 1-2
3
Leg Extension
3
12-15 reps
RPE 1-2
4
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 1-2
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
Cable Row
3
8-10 reps
RPE 1-2
3
Leg Curl
3
12-15 reps
RPE 1-2
4
Reverse Pec Deck
3
12-15 reps
RPE 1-2
5
Brama Biceps
3
8-12 reps
RPE 1-2
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 1-2
2
Lat Pulldown
3
8-10 reps
RPE 1-2
3
Leg Extension
3
12-15 reps
RPE 1-2
4
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 1-2
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
Cable Row
3
8-10 reps
RPE 1-2
3
Leg Curl
3
12-15 reps
RPE 1-2
4
Reverse Pec Deck
3
12-15 reps
RPE 1-2
5
Brama Biceps
3
8-12 reps
RPE 1-2
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 1-2
2
Lat Pulldown
3
8-10 reps
RPE 1-2
3
Leg Extension
3
12-15 reps
RPE 1-2
4
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 1-2
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
Cable Row
3
8-10 reps
RPE 1-2
3
Leg Curl
3
12-15 reps
RPE 1-2
4
Reverse Pec Deck
3
12-15 reps
RPE 1-2
5
Brama Biceps
3
8-12 reps
RPE 1-2
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 1-2
2
Lat Pulldown
3
8-10 reps
RPE 1-2
3
Leg Extension
3
12-15 reps
RPE 1-2
4
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 1-2
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
Cable Row
3
8-10 reps
RPE 1-2
3
Leg Curl
3
12-15 reps
RPE 1-2
4
Reverse Pec Deck
3
12-15 reps
RPE 1-2
5
Brama Biceps
3
8-12 reps
RPE 1-2
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 1-2
2
Lat Pulldown
3
8-10 reps
RPE 1-2
3
Leg Extension
3
12-15 reps
RPE 1-2
4
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 1-2
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
Cable Row
3
8-10 reps
RPE 1-2
3
Leg Curl
3
12-15 reps
RPE 1-2
4
Reverse Pec Deck
3
12-15 reps
RPE 1-2
5
Brama Biceps
3
8-12 reps
RPE 1-2
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 1-2
2
Lat Pulldown
3
8-10 reps
RPE 1-2
3
Leg Extension
3
12-15 reps
RPE 1-2
4
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 1-2
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
Cable Row
3
8-10 reps
RPE 1-2
3
Leg Curl
3
12-15 reps
RPE 1-2
4
Reverse Pec Deck
3
12-15 reps
RPE 1-2
5
Brama Biceps
3
8-12 reps
RPE 1-2
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 1-2
2
Lat Pulldown
3
8-10 reps
RPE 1-2
3
Leg Extension
3
12-15 reps
RPE 1-2
4
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 1-2
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8-12 reps
RPE 1-2
2
Cable Row
3
8-10 reps
RPE 1-2
3
Leg Curl
3
12-15 reps
RPE 1-2
4
Reverse Pec Deck
3
12-15 reps
RPE 1-2
5
Brama Biceps
3
8-12 reps
RPE 1-2
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 1-2
2
Lat Pulldown
3
8-10 reps
RPE 1-2
3
Leg Extension
3
12-15 reps
RPE 1-2
4
Lateral Raise (Cable)
3
12-15 reps
RPE 1-2
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 1-2
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 1-2
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@1-2
@1-2
@1-2
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@1-2
@1-2
@1-2
3
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@1-2
@1-2
@1-2
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@1-2
@1-2
@1-2
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@1-2
@1-2
@1-2
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@1-2
@1-2
@1-2
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@1-2
@1-2
@1-2
2
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@1-2
@1-2
@1-2
3
Leg Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@1-2
@1-2
@1-2
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@1-2
@1-2
@1-2
5
Bicep Curl (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@1-2
@1-2
@1-2
6
Tricep Extension (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@1-2
@1-2
@1-2
Day 3
1
Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@1-2
@1-2
@1-2
2
Cable Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@1-2
@1-2
@1-2
3
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@1-2
@1-2
@1-2
4
Reverse Pec Deck
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@1-2
@1-2
@1-2
5
Brama Biceps
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@1-2
@1-2
@1-2
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@1-2
@1-2
@1-2