logo
BoostcampPNG

25 Pounds

by Rene Hernandez
1 athletes joined
5.0
(1 rating)

Program Description

The purpose is to improve strength drastically to surpass your plateaus

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 31, 2025 02:35
  • Last Edited
    Apr 01, 2026 11:46
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Biceps
9.9%
Hamstrings
9.6%
Front Delts
9.2%
Quadriceps
8.1%
Glutes
7.9%
Upper Back
7.9%
Chest
7.8%
Middle Delts
6.8%
Lats
6.1%
Calves
4%
Lower Back
3%
Abs
2.4%
Forearms
1.4%
Rear Delts
0.8%
Adductors
0.8%
Abductors
0.4%
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
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
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 10
4
Bent Over Row (Barbell)
2
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 10
4
Bent Over Row (Barbell)
2
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 10
4
Bent Over Row (Barbell)
2
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 10
4
Bent Over Row (Barbell)
2
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 10
4
Bent Over Row (Barbell)
2
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 10
4
Bent Over Row (Barbell)
2
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 10
4
Bent Over Row (Barbell)
2
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 10
4
Bent Over Row (Barbell)
2
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 10
4
Bent Over Row (Barbell)
2
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 10
4
Bent Over Row (Barbell)
2
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 10
4
Bent Over Row (Barbell)
2
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 10
4
Bent Over Row (Barbell)
2
8 reps
RPE 10
5
Chest Fly (Dumbbell)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
4
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
8 reps
RPE 10
4
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
4
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
8 reps
RPE 10
4
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
4
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
8 reps
RPE 10
4
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
4
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
8 reps
RPE 10
4
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
4
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
8 reps
RPE 10
4
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
4
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
8 reps
RPE 10
4
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
4
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
8 reps
RPE 10
4
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
4
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
8 reps
RPE 10
4
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
4
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
8 reps
RPE 10
4
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
4
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
8 reps
RPE 10
4
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
4
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
8 reps
RPE 10
4
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 10
2
Lateral Raise (Cable)
4
15 reps
RPE 10
3
Bicep Curl (Barbell)
4
8 reps
RPE 10
4
Tricep Dip (Bodyweight)
4
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
6
Skull Crusher (Barbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
3
Stiff Leg Deadlift
4
10 reps
RPE 10
4
Standing Calf Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
3
Stiff Leg Deadlift
4
10 reps
RPE 10
4
Standing Calf Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
3
Stiff Leg Deadlift
4
10 reps
RPE 10
4
Standing Calf Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
3
Stiff Leg Deadlift
4
10 reps
RPE 10
4
Standing Calf Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
3
Stiff Leg Deadlift
4
10 reps
RPE 10
4
Standing Calf Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
3
Stiff Leg Deadlift
4
10 reps
RPE 10
4
Standing Calf Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
3
Stiff Leg Deadlift
4
10 reps
RPE 10
4
Standing Calf Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
3
Stiff Leg Deadlift
4
10 reps
RPE 10
4
Standing Calf Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
3
Stiff Leg Deadlift
4
10 reps
RPE 10
4
Standing Calf Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
3
Stiff Leg Deadlift
4
10 reps
RPE 10
4
Standing Calf Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
3
Stiff Leg Deadlift
4
10 reps
RPE 10
4
Standing Calf Raise
4
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
3
Stiff Leg Deadlift
4
10 reps
RPE 10
4
Standing Calf Raise
4
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Decline Bench Press (Barbell)
4
8 reps
RPE 10
3
Dip (Bodyweight)
4
8 reps
RPE 10
4
Dumbbell Row
4
8 reps
RPE 10
5
Seated Row (Cable)
4
10 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Decline Bench Press (Barbell)
4
8 reps
RPE 10
3
Dip (Bodyweight)
4
8 reps
RPE 10
4
Dumbbell Row
4
8 reps
RPE 10
5
Seated Row (Cable)
4
10 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Decline Bench Press (Barbell)
4
8 reps
RPE 10
3
Dip (Bodyweight)
4
8 reps
RPE 10
4
Dumbbell Row
4
8 reps
RPE 10
5
Seated Row (Cable)
4
10 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Decline Bench Press (Barbell)
4
8 reps
RPE 10
3
Dip (Bodyweight)
4
8 reps
RPE 10
4
Dumbbell Row
4
8 reps
RPE 10
5
Seated Row (Cable)
4
10 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Decline Bench Press (Barbell)
4
8 reps
RPE 10
3
Dip (Bodyweight)
4
8 reps
RPE 10
4
Dumbbell Row
4
8 reps
RPE 10
5
Seated Row (Cable)
4
10 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Decline Bench Press (Barbell)
4
8 reps
RPE 10
3
Dip (Bodyweight)
4
8 reps
RPE 10
4
Dumbbell Row
4
8 reps
RPE 10
5
Seated Row (Cable)
4
10 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Decline Bench Press (Barbell)
4
8 reps
RPE 10
3
Dip (Bodyweight)
4
8 reps
RPE 10
4
Dumbbell Row
4
8 reps
RPE 10
5
Seated Row (Cable)
4
10 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Decline Bench Press (Barbell)
4
8 reps
RPE 10
3
Dip (Bodyweight)
4
8 reps
RPE 10
4
Dumbbell Row
4
8 reps
RPE 10
5
Seated Row (Cable)
4
10 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Decline Bench Press (Barbell)
4
8 reps
RPE 10
3
Dip (Bodyweight)
4
8 reps
RPE 10
4
Dumbbell Row
4
8 reps
RPE 10
5
Seated Row (Cable)
4
10 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Decline Bench Press (Barbell)
4
8 reps
RPE 10
3
Dip (Bodyweight)
4
8 reps
RPE 10
4
Dumbbell Row
4
8 reps
RPE 10
5
Seated Row (Cable)
4
10 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Decline Bench Press (Barbell)
4
8 reps
RPE 10
3
Dip (Bodyweight)
4
8 reps
RPE 10
4
Dumbbell Row
4
8 reps
RPE 10
5
Seated Row (Cable)
4
10 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 10
2
Decline Bench Press (Barbell)
4
8 reps
RPE 10
3
Dip (Bodyweight)
4
8 reps
RPE 10
4
Dumbbell Row
4
8 reps
RPE 10
5
Seated Row (Cable)
4
10 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 10
2
Front Raise
3
10 reps
RPE 10
3
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 10
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 10
2
Front Raise
3
10 reps
RPE 10
3
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 10
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 10
2
Front Raise
3
10 reps
RPE 10
3
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 10
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 10
2
Front Raise
3
10 reps
RPE 10
3
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 10
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 10
2
Front Raise
3
10 reps
RPE 10
3
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 10
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 10
2
Front Raise
3
10 reps
RPE 10
3
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 10
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 10
2
Front Raise
3
10 reps
RPE 10
3
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 10
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 10
2
Front Raise
3
10 reps
RPE 10
3
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 10
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 10
2
Front Raise
3
10 reps
RPE 10
3
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 10
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 10
2
Front Raise
3
10 reps
RPE 10
3
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 10
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 10
2
Front Raise
3
10 reps
RPE 10
3
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 10
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8 reps
RPE 10
2
Front Raise
3
10 reps
RPE 10
3
Reverse Bicep Curl (Dumbbell)
4
8 reps
RPE 10
4
Overhead Tricep Extension (Dumbbell)
4
8 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 10
4
Leg Curl
4
10 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 10
4
Leg Curl
4
10 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 10
4
Leg Curl
4
10 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 10
4
Leg Curl
4
10 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 10
4
Leg Curl
4
10 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 10
4
Leg Curl
4
10 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 10
4
Leg Curl
4
10 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 10
4
Leg Curl
4
10 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 10
4
Leg Curl
4
10 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 10
4
Leg Curl
4
10 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 10
4
Leg Curl
4
10 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 10
4
Leg Curl
4
10 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
8 Reps
@10
4
Bent Over Row (Barbell)
2 Sets
8 Reps
@10
5
Chest Fly (Dumbbell)
2 Sets
8 Reps
@10
6
Wide Grip Lat Pulldown
2 Sets
8 Reps
@10
Day 2
1
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@10
2
Lateral Raise (Cable)
4 Sets
15 Reps
@10
3
Bicep Curl (Barbell)
4 Sets
8 Reps
@10
4
Tricep Dip (Bodyweight)
4 Sets
8 Reps
@10
5
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@10
6
Skull Crusher (Barbell)
3 Sets
8 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@10
3
Stiff Leg Deadlift
4 Sets
10 Reps
@10
4
Standing Calf Raise
4 Sets
20 Reps
@10
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
@10
2
Decline Bench Press (Barbell)
4 Sets
8 Reps
@10
3
Dip (Bodyweight)
4 Sets
8 Reps
@10
4
Dumbbell Row
4 Sets
8 Reps
@10
5
Seated Row (Cable)
4 Sets
10 Reps
@10
6
Chest Fly (Cable)
3 Sets
10 Reps
@10
Day 5
1
Arnold Press
4 Sets
8 Reps
@10
2
Front Raise
3 Sets
10 Reps
@10
3
Reverse Bicep Curl (Dumbbell)
4 Sets
8 Reps
@10
4
Overhead Tricep Extension (Dumbbell)
4 Sets
8 Reps
@10
5
Concentration Curl
3 Sets
10 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@10
Day 6
1
Leg Press
4 Sets
10 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@10
3
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
@10
4
Leg Curl
4 Sets
10 Reps
@10
5
Seated Calf Raise
4 Sets
20 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Rene HernandezAge 21, Man
5 months ago
5 weeks complete
6 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
for gaining muscle and strength, works well with a calorie surplus. I’ve gained 15 pounds since i’ve started and If I had to say a majority of that was muscle as I still look