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GRAGAS BUILD

by Arvid Johansson

Program Description

Powerbuilding to look like Gragas

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    17 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 04, 2025 05:50
  • Last Edited
    Jun 18, 2025 08:38

Summary

**GRAGAS BUILD** is a comprehensive 17-week program designed to maximize your strength and muscle gains with four targeted workouts each week. This program focuses on key compound and isolation exercises, including the bench press, seated row, and shoulder press, ensuring a balanced approach to building your upper body. With a mix of barbell, cable, and machine work, you'll push your limits while honing your technique. Get ready to transform your physique and elevate your performance in the gym!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
2
1-3 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 9-10
4
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-4 reps
RPE 9-10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
2
1-3 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 9-10
4
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-4 reps
RPE 9-10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
2
1-3 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 9-10
4
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-4 reps
RPE 9-10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
2
1-3 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 9-10
4
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-4 reps
RPE 9-10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
2
1-3 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 9-10
4
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-4 reps
RPE 9-10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
2
1-3 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 9-10
4
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-4 reps
RPE 9-10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
2
1-3 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 9-10
4
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-4 reps
RPE 9-10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
2
1-3 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 9-10
4
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-4 reps
RPE 9-10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
2
1-3 reps
RPE 10
3
Seated Row (Cable)
3
8-10 reps
RPE 9-10
4
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
5
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 10
2
Seated Row (Cable)
3
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
3
8-10 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
3-6 reps
RPE 9-10
2
Preacher Curl (EZ Bar)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Dumbbell)
3
5-9 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 10
7
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9-10
Week 1
1 / 17 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Reps
@10
2
Bench Press (Barbell)
2 Sets
1-3 Reps
@10
3
Seated Row (Cable)
3 Sets
8-10 Reps
@9-10
4
Pec Deck (Machine)
3 Sets
8-10 Reps
@9-10
5
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
@9-10
Day 2
1
Shoulder Press (Plate Loaded)
3 Sets
3-6 Reps
@9-10
2
Preacher Curl (EZ Bar)
3 Sets
8-10 Reps
@10
3
Overhead Tricep Extension (Dumbbell)
3 Sets
5-9 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
5-10 Reps
@10
5
Alternating Dumbbell Curl
3 Sets
6-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@10
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@9-10
Day 3
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@10
2
Seated Row (Cable)
3 Sets
8-10 Reps
@9-10
3
Pec Deck (Machine)
3 Sets
8-10 Reps
@9-10
4
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
@9-10
Day 4
1
Shoulder Press (Plate Loaded)
3 Sets
3-6 Reps
@9-10
2
Preacher Curl (EZ Bar)
3 Sets
8-10 Reps
@10
3
Overhead Tricep Extension (Dumbbell)
3 Sets
5-9 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
5-10 Reps
@10
5
Alternating Dumbbell Curl
3 Sets
6-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@10
7
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@9-10