logo
BoostcampPNG

Grappler Upper ROI — Mid Zone Optimale

by Mehdi B.
1 athletes joined

Program Description

Unlock your grappling potential with the Grappler Upper ROI — Mid Zone Optimale program. Over 18 weeks, you'll train four days a week, focusing on building strength and endurance in your upper body to enhance your performance on the mat. This program is designed to optimize your mid-zone power, ensuring you develop the explosive strength needed for grappling success. Get ready to elevate your game and achieve your fitness goals with targeted, effective workouts that deliver results.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 04, 2025 03:24
  • Last Edited
    Sep 04, 2025 05:00
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Chest
11.9%
Biceps
10.7%
Upper Back
10.3%
Front Delts
9.1%
Lats
9%
Hamstrings
7.5%
Middle Delts
7.4%
Quadriceps
5.5%
Glutes
4.5%
Abs
3.7%
Lower Back
2.9%
Rear Delts
2.8%
Forearms
1.3%
Abductors
0.4%
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Leg Curl
4
12-15 reps
RPE 9
5
Abs Crunch (Machine)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Leg Curl
4
12-15 reps
RPE 9
5
Abs Crunch (Machine)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Leg Curl
4
12-15 reps
RPE 9
5
Abs Crunch (Machine)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Leg Curl
4
12-15 reps
RPE 9
5
Abs Crunch (Machine)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Leg Curl
4
12-15 reps
RPE 9
5
Abs Crunch (Machine)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Leg Curl
4
12-15 reps
RPE 9
5
Abs Crunch (Machine)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Leg Curl
4
12-15 reps
RPE 9
5
Abs Crunch (Machine)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Leg Curl
4
12-15 reps
RPE 9
5
Abs Crunch (Machine)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Leg Curl
4
12-15 reps
RPE 9
5
Abs Crunch (Machine)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Leg Curl
4
12-15 reps
RPE 9
5
Abs Crunch (Machine)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Leg Curl
4
12-15 reps
RPE 9
5
Abs Crunch (Machine)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Leg Curl
4
12-15 reps
RPE 9
5
Abs Crunch (Machine)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Leg Curl
4
12-15 reps
RPE 9
5
Abs Crunch (Machine)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Leg Curl
4
12-15 reps
RPE 9
5
Abs Crunch (Machine)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Leg Curl
4
12-15 reps
RPE 9
5
Abs Crunch (Machine)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Leg Curl
4
12-15 reps
RPE 9
5
Abs Crunch (Machine)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Leg Curl
4
12-15 reps
RPE 9
5
Abs Crunch (Machine)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
5 reps
RPE 8
2
Leg Press
4
8-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
4
Leg Curl
4
12-15 reps
RPE 9
5
Abs Crunch (Machine)
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 8
7
Dip (Bodyweight)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 8
7
Dip (Bodyweight)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 8
7
Dip (Bodyweight)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 8
7
Dip (Bodyweight)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 8
7
Dip (Bodyweight)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 8
7
Dip (Bodyweight)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 8
7
Dip (Bodyweight)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 8
7
Dip (Bodyweight)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 8
7
Dip (Bodyweight)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 8
7
Dip (Bodyweight)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 8
7
Dip (Bodyweight)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 8
7
Dip (Bodyweight)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 8
7
Dip (Bodyweight)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 8
7
Dip (Bodyweight)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 8
7
Dip (Bodyweight)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 8
7
Dip (Bodyweight)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 8
7
Dip (Bodyweight)
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-8 reps
RPE 8
3
Seated Row (Machine)
3
8-10 reps
RPE 8
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
10-12 reps
RPE 8
7
Dip (Bodyweight)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Seated Row (Machine)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
7
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
@8
4
Seated Row (Machine)
3 Sets
8-10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
10-12 Reps
@8
7
Overhead Tricep Extension (Cable)
4 Sets
10-12 Reps
@8
Day 2
1
Hack Squat
5 Sets
5 Reps
@8
2
Leg Press
4 Sets
8-10 Reps
@8
3
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@8
4
Leg Curl
4 Sets
12-15 Reps
@9
5
Abs Crunch (Machine)
4 Sets
AMRAP
@8
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@8
3
Seated Row (Machine)
3 Sets
8-10 Reps
@8
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@8
6
Hammer Curl (Dumbbell)
4 Sets
10-12 Reps
@8
7
Dip (Bodyweight)
4 Sets
10-12 Reps
@8
Day 4
1
Bench Press (Barbell)
4 Sets
4 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Seated Row (Machine)
3 Sets
8-10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
6
Overhead Tricep Extension (Cable)
4 Sets
10-12 Reps
@8
7
Preacher Curl (Barbell)
4 Sets
10-12 Reps
@8