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Superhuman 2.0

by Ortt O.
1 athletes joined

Program Description

**Superhuman 2.0** is a comprehensive 12-week bodybuilding program designed to elevate your strength and physique. With 38 training sessions, this program targets all major muscle groups through a mix of compound and isolation exercises, ensuring balanced development and muscle growth. Each workout lasts approximately 60 minutes, making it manageable for any schedule. Suitable for all fitness levels, from novice to advanced, this program provides the structure and variety needed to push your limits and achieve superhuman results. Get ready to transform your body and unleash your potential!

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 14, 2025 05:16
  • Last Edited
    Jul 14, 2025 07:21
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6A
Y Raise
2
12-15 reps
RPE 9
6B
Lateral Raise (Cable)
2
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6A
Y Raise
2
12-15 reps
RPE 9
6B
Lateral Raise (Cable)
2
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6A
Y Raise
2
12-15 reps
RPE 9
6B
Lateral Raise (Cable)
2
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6A
Y Raise
2
12-15 reps
RPE 9
6B
Lateral Raise (Cable)
2
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6A
Y Raise
2
12-15 reps
RPE 9
6B
Lateral Raise (Cable)
2
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6A
Y Raise
2
12-15 reps
RPE 9
6B
Lateral Raise (Cable)
2
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6A
Y Raise
2
12-15 reps
RPE 9
6B
Lateral Raise (Cable)
2
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6A
Y Raise
2
12-15 reps
RPE 9
6B
Lateral Raise (Cable)
2
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6A
Y Raise
2
12-15 reps
RPE 9
6B
Lateral Raise (Cable)
2
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6A
Y Raise
2
12-15 reps
RPE 9
6B
Lateral Raise (Cable)
2
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6A
Y Raise
2
12-15 reps
RPE 9
6B
Lateral Raise (Cable)
2
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
6A
Y Raise
2
12-15 reps
RPE 9
6B
Lateral Raise (Cable)
2
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Hammer Curl
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3A
Leg Press
3
10-12 reps
RPE 9
3B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3A
Leg Press
3
10-12 reps
RPE 9
3B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3A
Leg Press
3
10-12 reps
RPE 9
3B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3A
Leg Press
3
10-12 reps
RPE 9
3B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3A
Leg Press
3
10-12 reps
RPE 9
3B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3A
Leg Press
3
10-12 reps
RPE 9
3B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3A
Leg Press
3
10-12 reps
RPE 9
3B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3A
Leg Press
3
10-12 reps
RPE 9
3B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3A
Leg Press
3
10-12 reps
RPE 9
3B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3A
Leg Press
3
10-12 reps
RPE 9
3B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3A
Leg Press
3
10-12 reps
RPE 9
3B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3A
Leg Press
3
10-12 reps
RPE 9
3B
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
5
Standing Calf Raise
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Larsen Press (Dumbbell)
3
10-12 reps
RPE 9
3
Upright Row (Cable)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
8
Meadows Six Ways
2
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Larsen Press (Dumbbell)
3
10-12 reps
RPE 9
3
Upright Row (Cable)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
8
Meadows Six Ways
2
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Larsen Press (Dumbbell)
3
10-12 reps
RPE 9
3
Upright Row (Cable)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
8
Meadows Six Ways
2
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Larsen Press (Dumbbell)
3
10-12 reps
RPE 9
3
Upright Row (Cable)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
8
Meadows Six Ways
2
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Larsen Press (Dumbbell)
3
10-12 reps
RPE 9
3
Upright Row (Cable)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
8
Meadows Six Ways
2
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Larsen Press (Dumbbell)
3
10-12 reps
RPE 9
3
Upright Row (Cable)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
8
Meadows Six Ways
2
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Larsen Press (Dumbbell)
3
10-12 reps
RPE 9
3
Upright Row (Cable)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
8
Meadows Six Ways
2
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Larsen Press (Dumbbell)
3
10-12 reps
RPE 9
3
Upright Row (Cable)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
8
Meadows Six Ways
2
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Larsen Press (Dumbbell)
3
10-12 reps
RPE 9
3
Upright Row (Cable)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
8
Meadows Six Ways
2
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Larsen Press (Dumbbell)
3
10-12 reps
RPE 9
3
Upright Row (Cable)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
8
Meadows Six Ways
2
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Larsen Press (Dumbbell)
3
10-12 reps
RPE 9
3
Upright Row (Cable)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
8
Meadows Six Ways
2
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Larsen Press (Dumbbell)
3
10-12 reps
RPE 9
3
Upright Row (Cable)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
12-15 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
8
Meadows Six Ways
2
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Helms Row
3
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
8-12 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Helms Row
3
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
8-12 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Helms Row
3
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
8-12 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Helms Row
3
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
8-12 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Helms Row
3
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
8-12 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Helms Row
3
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
8-12 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Helms Row
3
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
8-12 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Helms Row
3
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
8-12 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Helms Row
3
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
8-12 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Helms Row
3
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
8-12 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Helms Row
3
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
8-12 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
RPE 9
2
Helms Row
3
8-12 reps
RPE 9
3
Single Arm Row (Cable)
3
8-12 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
7
Abs Crunch (Machine)
1
5 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Larsen Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9
4
Upright Row (Cable)
3 Sets
8-12 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
6A
Y Raise
2 Sets
12-15 Reps
@9
6B
Lateral Raise (Cable)
2 Sets
12-15 Reps
@9
7
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
Day 3
1
Hack Squat
4 Sets
8-12 Reps
@9
2
Lying Leg Curl
3 Sets
8-12 Reps
@9
3A
Leg Press
3 Sets
10-12 Reps
@9
3B
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
5
Standing Calf Raise
2 Sets
15-20 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Larsen Press (Dumbbell)
3 Sets
10-12 Reps
@9
3
Upright Row (Cable)
3 Sets
8-12 Reps
@9
4
Pec Deck (Machine)
3 Sets
12-15 Reps
@9
5
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
8
Meadows Six Ways
2 Sets
7 Reps
@9
Day 2
1
Hip Thrust (Machine)
3 Sets
6-8 Reps
@9
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
6
Hammer Curl
2 Sets
12-15 Reps
@9
7
Abs Crunch (Machine)
1 Set
5 mins
@9
Day 5
1
Pull-Up (Assisted)
3 Sets
8-12 Reps
@9
2
Helms Row
3 Sets
8-12 Reps
@9
3
Single Arm Row (Cable)
3 Sets
8-12 Reps
@9
4
Face Pull
2 Sets
12-15 Reps
@9
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@9
7
Abs Crunch (Machine)
1 Set
5 mins
@10