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Hyperbolic Time Chamber

by Sahil S.
1 athletes joined

Program Description

An easy to follow upper biased routine to build size and strength, with an enhanced focus on shoulders, arms, traps, upper chest and neck.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 22, 2025 04:02
  • Last Edited
    Sep 22, 2025 05:23
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Upper Back
11.3%
Front Delts
11.1%
Chest
10.8%
Lats
9.6%
Middle Delts
7.9%
Biceps
7.4%
Quadriceps
6.8%
Glutes
5.4%
Hamstrings
4.9%
Neck
3.9%
Abs
2%
Lower Back
2%
Rear Delts
1.8%
Calves
1.5%
Forearms
1.2%
Adductors
0.8%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
70%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
70%
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Chest Fly (Cable)
3
12-15 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 7
7
Neck Curl
2
8 reps
RPE 6
8
Neck Extension
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
75%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
70%
3
Overhead Press (Barbell)
3
8-10 reps
75%
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Chest Fly (Cable)
3
12-15 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 7
7
Neck Curl
2
8 reps
RPE 6
8
Neck Extension
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
70%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
70%
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Chest Fly (Cable)
3
12-15 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 7
7
Neck Curl
2
8 reps
RPE 6
8
Neck Extension
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
70%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
70%
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Chest Fly (Cable)
3
12-15 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 7
7
Neck Curl
2
8 reps
RPE 6
8
Neck Extension
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
70%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
70%
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Chest Fly (Cable)
3
12-15 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 7
7
Neck Curl
2
8 reps
RPE 6
8
Neck Extension
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
70%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
70%
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Chest Fly (Cable)
3
12-15 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 7
7
Neck Curl
2
8 reps
RPE 6
8
Neck Extension
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
70%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
70%
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Chest Fly (Cable)
3
12-15 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 7
7
Neck Curl
2
8 reps
RPE 6
8
Neck Extension
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
70%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
70%
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Chest Fly (Cable)
3
12-15 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 7
7
Neck Curl
2
8 reps
RPE 6
8
Neck Extension
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
70%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
70%
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Chest Fly (Cable)
3
12-15 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 7
7
Neck Curl
2
8 reps
RPE 6
8
Neck Extension
2
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
70%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
65%
3
Overhead Press (Barbell)
3
8-10 reps
70%
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Chest Fly (Cable)
3
12-15 reps
RPE 7
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 7
7
Neck Curl
2
8 reps
RPE 6
8
Neck Extension
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
70%
2
Barbell Row
4
8-10 reps
70%
3
Lat Pulldown
3
10-12 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
70%
2
Barbell Row
4
8-10 reps
70%
3
Lat Pulldown
3
10-12 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
70%
2
Barbell Row
4
8-10 reps
70%
3
Lat Pulldown
3
10-12 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
70%
2
Barbell Row
4
8-10 reps
70%
3
Lat Pulldown
3
10-12 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
70%
2
Barbell Row
4
8-10 reps
70%
3
Lat Pulldown
3
10-12 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
70%
2
Barbell Row
4
8-10 reps
70%
3
Lat Pulldown
3
10-12 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
70%
2
Barbell Row
4
8-10 reps
70%
3
Lat Pulldown
3
10-12 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
70%
2
Barbell Row
4
8-10 reps
70%
3
Lat Pulldown
3
10-12 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
70%
2
Barbell Row
4
8-10 reps
70%
3
Lat Pulldown
3
10-12 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
70%
2
Barbell Row
4
8-10 reps
70%
3
Lat Pulldown
3
10-12 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 6
6
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
70%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
70%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
70%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
70%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
70%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
70%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
70%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
70%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
70%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
70%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
70%
2
Chin-Up (Weighted)
4
6-8 reps
70%
3
Incline Bench Press (Dumbbell)
4
6-8 reps
70%
4
Overhead Press (Dumbbell)
3
8-10 reps
70%
5
Seated Row (Cable)
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
70%
2
Chin-Up (Weighted)
4
6-8 reps
70%
3
Incline Bench Press (Dumbbell)
4
6-8 reps
70%
4
Overhead Press (Dumbbell)
3
8-10 reps
70%
5
Seated Row (Cable)
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
70%
2
Chin-Up (Weighted)
4
6-8 reps
70%
3
Incline Bench Press (Dumbbell)
4
6-8 reps
70%
4
Overhead Press (Dumbbell)
3
8-10 reps
70%
5
Seated Row (Cable)
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
70%
2
Chin-Up (Weighted)
4
6-8 reps
70%
3
Incline Bench Press (Dumbbell)
4
6-8 reps
70%
4
Overhead Press (Dumbbell)
3
8-10 reps
70%
5
Seated Row (Cable)
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
70%
2
Chin-Up (Weighted)
4
6-8 reps
70%
3
Incline Bench Press (Dumbbell)
4
6-8 reps
70%
4
Overhead Press (Dumbbell)
3
8-10 reps
70%
5
Seated Row (Cable)
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
70%
2
Chin-Up (Weighted)
4
6-8 reps
70%
3
Incline Bench Press (Dumbbell)
4
6-8 reps
70%
4
Overhead Press (Dumbbell)
3
8-10 reps
70%
5
Seated Row (Cable)
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
70%
2
Chin-Up (Weighted)
4
6-8 reps
70%
3
Incline Bench Press (Dumbbell)
4
6-8 reps
70%
4
Overhead Press (Dumbbell)
3
8-10 reps
70%
5
Seated Row (Cable)
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
70%
2
Chin-Up (Weighted)
4
6-8 reps
70%
3
Incline Bench Press (Dumbbell)
4
6-8 reps
70%
4
Overhead Press (Dumbbell)
3
8-10 reps
70%
5
Seated Row (Cable)
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
70%
2
Chin-Up (Weighted)
4
6-8 reps
70%
3
Incline Bench Press (Dumbbell)
4
6-8 reps
70%
4
Overhead Press (Dumbbell)
3
8-10 reps
70%
5
Seated Row (Cable)
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3-6 reps
70%
2
Chin-Up (Weighted)
4
6-8 reps
70%
3
Incline Bench Press (Dumbbell)
4
6-8 reps
70%
4
Overhead Press (Dumbbell)
3
8-10 reps
70%
5
Seated Row (Cable)
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
70%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Neck Curl
2
8 reps
RPE 7
8
Neck Extension
2
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
70%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Neck Curl
2
8 reps
RPE 7
8
Neck Extension
2
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
70%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Neck Curl
2
8 reps
RPE 7
8
Neck Extension
2
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
70%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Neck Curl
2
8 reps
RPE 7
8
Neck Extension
2
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
70%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Neck Curl
2
8 reps
RPE 7
8
Neck Extension
2
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
70%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Neck Curl
2
8 reps
RPE 7
8
Neck Extension
2
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
70%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Neck Curl
2
8 reps
RPE 7
8
Neck Extension
2
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
70%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Neck Curl
2
8 reps
RPE 7
8
Neck Extension
2
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
70%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Neck Curl
2
8 reps
RPE 7
8
Neck Extension
2
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8-10 reps
70%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
70%
3
Incline Bench Press (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
12 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
7
Neck Curl
2
8 reps
RPE 7
8
Neck Extension
2
8 reps
RPE 7
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8-10 Reps
70%
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
65%
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
70%
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@6
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
6
Skull Crusher (Dumbbell)
3 Sets
10-12 Reps
@7
7
Neck Curl
2 Sets
8 Reps
@6
8
Neck Extension
2 Sets
8 Reps
@6
Day 2
1
Pull-Up (Weighted)
4 Sets
6-8 Reps
70%
2
Barbell Row
4 Sets
8-10 Reps
70%
3
Lat Pulldown
3 Sets
10-12 Reps
@7
4
Shrug (Dumbbell)
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
12-15 Reps
@6
6
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7
7
Hammer Curl (Dumbbell)
3 Sets
8-10 Reps
@7
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@8
4
Leg Press
3 Sets
10-12 Reps
@7
5
Standing Calf Raise
3 Sets
10-20 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
3-6 Reps
70%
2
Chin-Up (Weighted)
4 Sets
6-8 Reps
70%
3
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
70%
4
Overhead Press (Dumbbell)
3 Sets
8-10 Reps
70%
5
Seated Row (Cable)
3 Sets
8-10 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
Day 5
1
Bench Press (Close Grip)
4 Sets
8-10 Reps
70%
2
Seated Overhead Press (Dumbbell)
4 Sets
10-12 Reps
70%
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
70%
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
7
Neck Curl
2 Sets
8 Reps
@7
8
Neck Extension
2 Sets
8 Reps
@7