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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 24, 2025 04:15

Summary

Unleash your potential with the Hyperbolic Time Chamber, a 10-week program designed to elevate your strength and build muscle through a structured 5-day weekly regimen. Each session focuses on compound and isolation movements, ensuring comprehensive development across all major muscle groups. With a full gym at your disposal, you'll tackle exercises like bench presses, pull-ups, and skull crushers, all tailored to push your limits. Get ready to transform your physique and achieve results that will leave you feeling unstoppable!
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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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
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