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Most Aesthetic Physique workout

by Ivan J.

Program Description

Unleash your potential with the **Most Aesthetic Physique Workout**, a comprehensive 12-week program designed to sculpt your body and enhance muscle definition. As the weeks go feel free to add some sets to certain exercises if it will be time efficient. Legs are not to be forgotten about so do those in one of three free days as you please. (Or do not 🫣) Comprising 48 training sessions, this intermediate-level plan focuses on bodybuilding techniques that target all major muscle groups, ensuring balanced development and optimal sculpting. Each 60-minute workout utilizes a full gym setup, featuring exercises like pull-ups, incline bench presses, and various curls to maximize strength and aesthetics. Commit to this journey and transform your physique into a work of art!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 31, 2025 11:24
  • Last Edited
    Dec 31, 2025 11:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
19.2%
Front Delts
16.8%
Chest
12%
Biceps
11.6%
Lats
9.6%
Middle Delts
9.6%
Upper Back
7.2%
Rear Delts
7.2%
Forearms
6.8%
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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
Pull-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
15 reps
13 reps
11 reps
RPE 8
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
15 reps
13 reps
11 reps
RPE 8
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
15 reps
13 reps
11 reps
RPE 8
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
15 reps
13 reps
11 reps
RPE 8
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
15 reps
13 reps
11 reps
RPE 8
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
15 reps
13 reps
11 reps
RPE 8
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
15 reps
13 reps
11 reps
RPE 8
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
15 reps
13 reps
11 reps
RPE 8
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
15 reps
13 reps
11 reps
RPE 8
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
15 reps
13 reps
11 reps
RPE 8
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
15 reps
13 reps
11 reps
RPE 8
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
15 reps
13 reps
11 reps
RPE 8
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Barbell)
1
50 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Barbell)
1
50 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Barbell)
1
50 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Barbell)
1
50 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Barbell)
1
50 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Barbell)
1
50 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Barbell)
1
50 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Barbell)
1
50 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Barbell)
1
50 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Barbell)
1
50 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Barbell)
1
50 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Cable)
1
1
1
18 reps
15 reps
13 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Barbell)
1
50 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
1
1
1
16 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
15 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Straight Arm Pulldown
1
1
1
18 reps
16 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
1
1
1
16 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
15 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Straight Arm Pulldown
1
1
1
18 reps
16 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
1
1
1
16 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
15 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Straight Arm Pulldown
1
1
1
18 reps
16 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
1
1
1
16 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
15 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Straight Arm Pulldown
1
1
1
18 reps
16 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
1
1
1
16 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
15 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Straight Arm Pulldown
1
1
1
18 reps
16 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
1
1
1
16 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
15 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Straight Arm Pulldown
1
1
1
18 reps
16 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
1
1
1
16 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
15 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Straight Arm Pulldown
1
1
1
18 reps
16 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
1
1
1
16 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
15 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Straight Arm Pulldown
1
1
1
18 reps
16 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
1
1
1
16 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
15 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Straight Arm Pulldown
1
1
1
18 reps
16 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
1
1
1
16 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
15 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Straight Arm Pulldown
1
1
1
18 reps
16 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
1
1
1
16 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
15 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Straight Arm Pulldown
1
1
1
18 reps
16 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Chest Press (Machine)
1
1
1
16 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Lat Pulldown
1
1
1
15 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Straight Arm Pulldown
1
1
1
18 reps
16 reps
15 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
1
1
1
18 reps
16 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
7 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Dumbbell)
1
50 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
1
1
1
18 reps
16 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
7 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Dumbbell)
1
50 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
1
1
1
18 reps
16 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
7 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Dumbbell)
1
50 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
1
1
1
18 reps
16 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
7 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Dumbbell)
1
50 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
1
1
1
18 reps
16 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
7 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Dumbbell)
1
50 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
1
1
1
18 reps
16 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
7 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Dumbbell)
1
50 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
1
1
1
18 reps
16 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
7 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Dumbbell)
1
50 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
1
1
1
18 reps
16 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
7 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Dumbbell)
1
50 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
1
1
1
18 reps
16 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
7 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Dumbbell)
1
50 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
1
1
1
18 reps
16 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
7 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Dumbbell)
1
50 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
1
1
1
18 reps
16 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
7 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Dumbbell)
1
50 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
1
1
1
18 reps
16 reps
14 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
7 reps
RPE 8
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Dip (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Reverse Wrist Curl (Dumbbell)
1
50 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
13 Reps
11 Reps
@8
@9
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
9 Reps
@8
@9
@9
Day 2
1
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
18 Reps
15 Reps
13 Reps
@8
@8
@8
2
Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
18 Reps
15 Reps
13 Reps
@8
@8
@8
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
6
Reverse Wrist Curl (Barbell)
1 Set
50 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
2
Chest Press (Machine)
1 Set
1 Set
1 Set
16 Reps
13 Reps
10 Reps
@8
@8
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
14 Reps
12 Reps
@8
@8
@8
4
Straight Arm Pulldown
1 Set
1 Set
1 Set
18 Reps
16 Reps
15 Reps
@8
@8
@8
Day 4
1
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
9 Reps
@8
@8
@8
2
Bicep Curl (Cable)
1 Set
1 Set
1 Set
18 Reps
16 Reps
14 Reps
@8
@8
@8
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
7 Reps
@8
@8
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
5
Dip (Assisted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
6
Reverse Wrist Curl (Dumbbell)
1 Set
50 Reps
@9