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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
    May 04, 2025 05:52
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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