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BoostcampPNG

The Golden Blueprint (PPL Arnold)

by Alejandro C.

Program Description

Create a physique with classic proportions.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 13, 2025 06:54
  • Last Edited
    Jun 21, 2025 04:18
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Extension (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Extension (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Extension (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Extension (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Extension (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Extension (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Extension (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Extension (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Wrist Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Reverse Pec Deck
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Wrist Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Reverse Pec Deck
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Wrist Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Reverse Pec Deck
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Wrist Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Reverse Pec Deck
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Wrist Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Reverse Pec Deck
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Wrist Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Reverse Pec Deck
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Wrist Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Reverse Pec Deck
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
T-Bar Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Cable Wrist Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Reverse Pec Deck
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hip Thrust (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Calf Raise
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Leg Press
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Single Leg Calf Raise (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hip Thrust (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Calf Raise
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Leg Press
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Single Leg Calf Raise (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hip Thrust (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Calf Raise
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Leg Press
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Single Leg Calf Raise (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hip Thrust (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Calf Raise
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Leg Press
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Single Leg Calf Raise (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hip Thrust (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Calf Raise
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Leg Press
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Single Leg Calf Raise (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hip Thrust (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Calf Raise
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Leg Press
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Single Leg Calf Raise (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hip Thrust (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Calf Raise
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Leg Press
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Single Leg Calf Raise (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Hip Thrust (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Calf Raise
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Single-Leg Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Leg Press
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Single Leg Calf Raise (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Kroc Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Straight Arm Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Kroc Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Straight Arm Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Kroc Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Straight Arm Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Kroc Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Straight Arm Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Kroc Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Straight Arm Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Kroc Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Straight Arm Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Kroc Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Straight Arm Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Kroc Row
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Straight Arm Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Cable Wrist Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Pushdown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Cable Wrist Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Pushdown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Cable Wrist Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Pushdown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Cable Wrist Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Pushdown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Cable Wrist Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Pushdown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Cable Wrist Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Pushdown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Cable Wrist Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Pushdown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Upright Row (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Cable Wrist Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Pushdown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Incline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Tricep Extension (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Standing Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Chest Press (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Chin-Up (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
T-Bar Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lat Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Cable Wrist Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Reverse Pec Deck
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Bayesian Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Hip Thrust (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Seated Calf Raise
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Single-Leg Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Single Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Single Leg Calf Raise (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Dip (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lat Pulldown (Single Arm)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Kroc Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Chest Fly (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Straight Arm Pulldown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 5
1
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Upright Row (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Skull Crusher (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Cable Wrist Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Single Arm Pushdown
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10