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Hallen strength training

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Program Description

Novice friendly

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 12, 2025 04:46
  • Last Edited
    Jun 18, 2025 11:01

Summary

Unlock your strength potential with the Hallen Strength Training program! Over the course of 12 weeks, you'll engage in a dynamic 5-day weekly routine that targets all major muscle groups. Each session is meticulously crafted to enhance your power and endurance through a blend of compound and isolation exercises, utilizing a full gym setup. Get ready to push your limits and achieve impressive gains as you build a stronger, more resilient physique!
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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)
4
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6
Hammer Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 8
5
Seated Calf Raise
4
15-20 reps
RPE 8
6
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Seated Calf Raise
4
15-20 reps
RPE 8
5
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Seated Calf Raise
4
15-20 reps
RPE 8
5
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Seated Calf Raise
4
15-20 reps
RPE 8
5
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Seated Calf Raise
4
15-20 reps
RPE 8
5
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Seated Calf Raise
4
15-20 reps
RPE 8
5
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Seated Calf Raise
4
15-20 reps
RPE 8
5
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Seated Calf Raise
4
15-20 reps
RPE 8
5
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Seated Calf Raise
4
15-20 reps
RPE 8
5
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Seated Calf Raise
4
15-20 reps
RPE 8
5
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Seated Calf Raise
4
15-20 reps
RPE 8
5
Cable Crunch
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Seated Calf Raise
4
15-20 reps
RPE 8
5
Cable Crunch
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
12 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
10 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10 reps
RPE 9
2
Dumbbell Row
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Shrug (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10 reps
RPE 9
2
Dumbbell Row
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Shrug (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10 reps
RPE 9
2
Dumbbell Row
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Shrug (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10 reps
RPE 9
2
Dumbbell Row
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Shrug (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10 reps
RPE 9
2
Dumbbell Row
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Shrug (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10 reps
RPE 9
2
Dumbbell Row
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Shrug (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10 reps
RPE 9
2
Dumbbell Row
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Shrug (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10 reps
RPE 9
2
Dumbbell Row
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Shrug (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10 reps
RPE 9
2
Dumbbell Row
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Shrug (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10 reps
RPE 9
2
Dumbbell Row
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Shrug (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10 reps
RPE 9
2
Dumbbell Row
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Shrug (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10 reps
RPE 9
2
Dumbbell Row
3
12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Shrug (Barbell)
3
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8
6
Push Up
2 Sets
AMRAP
@10
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Reverse Pec Deck
3 Sets
12-15 Reps
@8
6
Hammer Curl
3 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@9
2
Chest Press (Machine)
3 Sets
12 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Arnold Press
3 Sets
10 Reps
@9
5
Lateral Raise (Cable)
3 Sets
15 Reps
@8
6
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
7
Push Up
2 Sets
AMRAP
@10
Day 5
1
T-Bar Row
4 Sets
10 Reps
@9
2
Dumbbell Row
3 Sets
12 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
4
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Shrug (Barbell)
3 Sets
15 Reps
@8
Day 3
1
Deadlift (Barbell)
4 Sets
4-6 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@8
5
Seated Calf Raise
4 Sets
15-20 Reps
@8
6
Cable Crunch
3 Sets
15 Reps
@10