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Pazerfist II: Frontschwein

by Wolf N.

Program Description

Each assault will see two targeted assaults on three groupings of musculature. Each week will alternate focus on specific lifts/muscles by switching their order throughout the week. Each assault will also break the groupings into VOLUME or INTENSITY, allowing for a complete approach to muscle breakdown/stimulation in a full week’s onslaught. One rest day is programmed, but more can and should be taken depending on fitness level/overall strength.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 28, 2025 10:06
  • Last Edited
    Dec 28, 2025 11:18
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Front Delts
12.3%
Upper Back
9%
Biceps
8.5%
Chest
8.3%
Quadriceps
7.9%
Hamstrings
7.9%
Lats
7%
Middle Delts
7%
Glutes
6.4%
Rear Delts
3.8%
Abs
3%
Forearms
2.7%
Lower Back
1.8%
Abductors
0.8%
Adductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 9
2
Seated Dip (Machine)
4
4-6 reps
RPE 9
3
Bench Press (Barbell)
4
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
5
12 reps
RPE 7
5
Seated Row (Cable)
5
12 reps
RPE 7
6
Face Pull
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 9
2
Seated Dip (Machine)
4
4-6 reps
RPE 9
3
Bench Press (Barbell)
4
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
5
12 reps
RPE 7
5
Seated Row (Cable)
5
12 reps
RPE 7
6
Face Pull
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 9
2
Seated Dip (Machine)
4
4-6 reps
RPE 9
3
Bench Press (Barbell)
4
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
5
12 reps
RPE 7
5
Seated Row (Cable)
5
12 reps
RPE 7
6
Face Pull
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 9
2
Seated Dip (Machine)
4
4-6 reps
RPE 9
3
Bench Press (Barbell)
4
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
5
12 reps
RPE 7
5
Seated Row (Cable)
5
12 reps
RPE 7
6
Face Pull
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 9
2
Seated Dip (Machine)
4
4-6 reps
RPE 9
3
Bench Press (Barbell)
4
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
5
12 reps
RPE 7
5
Seated Row (Cable)
5
12 reps
RPE 7
6
Face Pull
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 9
2
Seated Dip (Machine)
4
4-6 reps
RPE 9
3
Bench Press (Barbell)
4
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
5
12 reps
RPE 7
5
Seated Row (Cable)
5
12 reps
RPE 7
6
Face Pull
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 9
2
Seated Dip (Machine)
4
4-6 reps
RPE 9
3
Bench Press (Barbell)
4
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
5
12 reps
RPE 7
5
Seated Row (Cable)
5
12 reps
RPE 7
6
Face Pull
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 9
2
Seated Dip (Machine)
4
4-6 reps
RPE 9
3
Bench Press (Barbell)
4
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
5
12 reps
RPE 7
5
Seated Row (Cable)
5
12 reps
RPE 7
6
Face Pull
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 9
2
Seated Dip (Machine)
4
4-6 reps
RPE 9
3
Bench Press (Barbell)
4
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
5
12 reps
RPE 7
5
Seated Row (Cable)
5
12 reps
RPE 7
6
Face Pull
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 9
2
Seated Dip (Machine)
4
4-6 reps
RPE 9
3
Bench Press (Barbell)
4
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
5
12 reps
RPE 7
5
Seated Row (Cable)
5
12 reps
RPE 7
6
Face Pull
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 9
2
Seated Dip (Machine)
4
4-6 reps
RPE 9
3
Bench Press (Barbell)
4
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
5
12 reps
RPE 7
5
Seated Row (Cable)
5
12 reps
RPE 7
6
Face Pull
5
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
4-6 reps
RPE 9
2
Seated Dip (Machine)
4
4-6 reps
RPE 9
3
Bench Press (Barbell)
4
4-6 reps
RPE 9
4
Lat Pulldown (Close Grip)
5
12 reps
RPE 7
5
Seated Row (Cable)
5
12 reps
RPE 7
6
Face Pull
5
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
10 reps
RPE 8.5
2
Lateral Raise (Cable)
6
10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
5
10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 9
6
Close Grip Bench Press (Smith Machine)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
10 reps
RPE 8.5
2
Lateral Raise (Cable)
6
10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
5
10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 9
6
Close Grip Bench Press (Smith Machine)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
10 reps
RPE 8.5
2
Lateral Raise (Cable)
6
10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
5
10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 9
6
Close Grip Bench Press (Smith Machine)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
10 reps
RPE 8.5
2
Lateral Raise (Cable)
6
10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
5
10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 9
6
Close Grip Bench Press (Smith Machine)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
10 reps
RPE 8.5
2
Lateral Raise (Cable)
6
10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
5
10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 9
6
Close Grip Bench Press (Smith Machine)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
10 reps
RPE 8.5
2
Lateral Raise (Cable)
6
10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
5
10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 9
6
Close Grip Bench Press (Smith Machine)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
10 reps
RPE 8.5
2
Lateral Raise (Cable)
6
10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
5
10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 9
6
Close Grip Bench Press (Smith Machine)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
10 reps
RPE 8.5
2
Lateral Raise (Cable)
6
10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
5
10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 9
6
Close Grip Bench Press (Smith Machine)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
10 reps
RPE 8.5
2
Lateral Raise (Cable)
6
10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
5
10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 9
6
Close Grip Bench Press (Smith Machine)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
10 reps
RPE 8.5
2
Lateral Raise (Cable)
6
10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
5
10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 9
6
Close Grip Bench Press (Smith Machine)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
10 reps
RPE 8.5
2
Lateral Raise (Cable)
6
10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
5
10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 9
6
Close Grip Bench Press (Smith Machine)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
5
10 reps
RPE 8.5
2
Lateral Raise (Cable)
6
10 reps
RPE 8.5
3
Rear Delt Fly (Machine)
5
10 reps
RPE 8.5
4
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 9
6
Close Grip Bench Press (Smith Machine)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Press
5
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Press
5
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Press
5
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Press
5
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Press
5
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Press
5
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Press
5
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Press
5
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Press
5
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Press
5
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Press
5
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Press
5
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Chest Supported Row (Machine)
4
6 reps
RPE 8
3
Wide Grip Lat Pulldown
4
6 reps
RPE 8
4
Incline Bench Press (Barbell)
5
10 reps
RPE 7
5
Pullover (Dumbbell)
5
10 reps
RPE 7
6
Cable Crossover
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Chest Supported Row (Machine)
4
6 reps
RPE 8
3
Wide Grip Lat Pulldown
4
6 reps
RPE 8
4
Incline Bench Press (Barbell)
5
10 reps
RPE 7
5
Pullover (Dumbbell)
5
10 reps
RPE 7
6
Cable Crossover
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Chest Supported Row (Machine)
4
6 reps
RPE 8
3
Wide Grip Lat Pulldown
4
6 reps
RPE 8
4
Incline Bench Press (Barbell)
5
10 reps
RPE 7
5
Pullover (Dumbbell)
5
10 reps
RPE 7
6
Cable Crossover
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Chest Supported Row (Machine)
4
6 reps
RPE 8
3
Wide Grip Lat Pulldown
4
6 reps
RPE 8
4
Incline Bench Press (Barbell)
5
10 reps
RPE 7
5
Pullover (Dumbbell)
5
10 reps
RPE 7
6
Cable Crossover
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Chest Supported Row (Machine)
4
6 reps
RPE 8
3
Wide Grip Lat Pulldown
4
6 reps
RPE 8
4
Incline Bench Press (Barbell)
5
10 reps
RPE 7
5
Pullover (Dumbbell)
5
10 reps
RPE 7
6
Cable Crossover
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Chest Supported Row (Machine)
4
6 reps
RPE 8
3
Wide Grip Lat Pulldown
4
6 reps
RPE 8
4
Incline Bench Press (Barbell)
5
10 reps
RPE 7
5
Pullover (Dumbbell)
5
10 reps
RPE 7
6
Cable Crossover
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Chest Supported Row (Machine)
4
6 reps
RPE 8
3
Wide Grip Lat Pulldown
4
6 reps
RPE 8
4
Incline Bench Press (Barbell)
5
10 reps
RPE 7
5
Pullover (Dumbbell)
5
10 reps
RPE 7
6
Cable Crossover
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Chest Supported Row (Machine)
4
6 reps
RPE 8
3
Wide Grip Lat Pulldown
4
6 reps
RPE 8
4
Incline Bench Press (Barbell)
5
10 reps
RPE 7
5
Pullover (Dumbbell)
5
10 reps
RPE 7
6
Cable Crossover
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Chest Supported Row (Machine)
4
6 reps
RPE 8
3
Wide Grip Lat Pulldown
4
6 reps
RPE 8
4
Incline Bench Press (Barbell)
5
10 reps
RPE 7
5
Pullover (Dumbbell)
5
10 reps
RPE 7
6
Cable Crossover
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Chest Supported Row (Machine)
4
6 reps
RPE 8
3
Wide Grip Lat Pulldown
4
6 reps
RPE 8
4
Incline Bench Press (Barbell)
5
10 reps
RPE 7
5
Pullover (Dumbbell)
5
10 reps
RPE 7
6
Cable Crossover
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Chest Supported Row (Machine)
4
6 reps
RPE 8
3
Wide Grip Lat Pulldown
4
6 reps
RPE 8
4
Incline Bench Press (Barbell)
5
10 reps
RPE 7
5
Pullover (Dumbbell)
5
10 reps
RPE 7
6
Cable Crossover
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Chest Supported Row (Machine)
4
6 reps
RPE 8
3
Wide Grip Lat Pulldown
4
6 reps
RPE 8
4
Incline Bench Press (Barbell)
5
10 reps
RPE 7
5
Pullover (Dumbbell)
5
10 reps
RPE 7
6
Cable Crossover
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
5
12 reps
RPE 7
2
Incline Curl (Dumbbell)
5
10 reps
RPE 7
3
Tricep Extension (Cable)
5
10 reps
RPE 7
4
Tricep Kickback
5
12 reps
RPE 7
5
Seated Military Press (Smith Machine)
4
6 reps
RPE 8
6
Upright Row (Cable)
4
8 reps
RPE 8
7
Lateral Raise (Cable)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
5
12 reps
RPE 7
2
Incline Curl (Dumbbell)
5
10 reps
RPE 7
3
Tricep Extension (Cable)
5
10 reps
RPE 7
4
Tricep Kickback
5
12 reps
RPE 7
5
Seated Military Press (Smith Machine)
4
6 reps
RPE 8
6
Upright Row (Cable)
4
8 reps
RPE 8
7
Lateral Raise (Cable)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
5
12 reps
RPE 7
2
Incline Curl (Dumbbell)
5
10 reps
RPE 7
3
Tricep Extension (Cable)
5
10 reps
RPE 7
4
Tricep Kickback
5
12 reps
RPE 7
5
Seated Military Press (Smith Machine)
4
6 reps
RPE 8
6
Upright Row (Cable)
4
8 reps
RPE 8
7
Lateral Raise (Cable)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
5
12 reps
RPE 7
2
Incline Curl (Dumbbell)
5
10 reps
RPE 7
3
Tricep Extension (Cable)
5
10 reps
RPE 7
4
Tricep Kickback
5
12 reps
RPE 7
5
Seated Military Press (Smith Machine)
4
6 reps
RPE 8
6
Upright Row (Cable)
4
8 reps
RPE 8
7
Lateral Raise (Cable)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
5
12 reps
RPE 7
2
Incline Curl (Dumbbell)
5
10 reps
RPE 7
3
Tricep Extension (Cable)
5
10 reps
RPE 7
4
Tricep Kickback
5
12 reps
RPE 7
5
Seated Military Press (Smith Machine)
4
6 reps
RPE 8
6
Upright Row (Cable)
4
8 reps
RPE 8
7
Lateral Raise (Cable)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
5
12 reps
RPE 7
2
Incline Curl (Dumbbell)
5
10 reps
RPE 7
3
Tricep Extension (Cable)
5
10 reps
RPE 7
4
Tricep Kickback
5
12 reps
RPE 7
5
Seated Military Press (Smith Machine)
4
6 reps
RPE 8
6
Upright Row (Cable)
4
8 reps
RPE 8
7
Lateral Raise (Cable)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
5
12 reps
RPE 7
2
Incline Curl (Dumbbell)
5
10 reps
RPE 7
3
Tricep Extension (Cable)
5
10 reps
RPE 7
4
Tricep Kickback
5
12 reps
RPE 7
5
Seated Military Press (Smith Machine)
4
6 reps
RPE 8
6
Upright Row (Cable)
4
8 reps
RPE 8
7
Lateral Raise (Cable)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
5
12 reps
RPE 7
2
Incline Curl (Dumbbell)
5
10 reps
RPE 7
3
Tricep Extension (Cable)
5
10 reps
RPE 7
4
Tricep Kickback
5
12 reps
RPE 7
5
Seated Military Press (Smith Machine)
4
6 reps
RPE 8
6
Upright Row (Cable)
4
8 reps
RPE 8
7
Lateral Raise (Cable)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
5
12 reps
RPE 7
2
Incline Curl (Dumbbell)
5
10 reps
RPE 7
3
Tricep Extension (Cable)
5
10 reps
RPE 7
4
Tricep Kickback
5
12 reps
RPE 7
5
Seated Military Press (Smith Machine)
4
6 reps
RPE 8
6
Upright Row (Cable)
4
8 reps
RPE 8
7
Lateral Raise (Cable)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
5
12 reps
RPE 7
2
Incline Curl (Dumbbell)
5
10 reps
RPE 7
3
Tricep Extension (Cable)
5
10 reps
RPE 7
4
Tricep Kickback
5
12 reps
RPE 7
5
Seated Military Press (Smith Machine)
4
6 reps
RPE 8
6
Upright Row (Cable)
4
8 reps
RPE 8
7
Lateral Raise (Cable)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
5
12 reps
RPE 7
2
Incline Curl (Dumbbell)
5
10 reps
RPE 7
3
Tricep Extension (Cable)
5
10 reps
RPE 7
4
Tricep Kickback
5
12 reps
RPE 7
5
Seated Military Press (Smith Machine)
4
6 reps
RPE 8
6
Upright Row (Cable)
4
8 reps
RPE 8
7
Lateral Raise (Cable)
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
5
12 reps
RPE 7
2
Incline Curl (Dumbbell)
5
10 reps
RPE 7
3
Tricep Extension (Cable)
5
10 reps
RPE 7
4
Tricep Kickback
5
12 reps
RPE 7
5
Seated Military Press (Smith Machine)
4
6 reps
RPE 8
6
Upright Row (Cable)
4
8 reps
RPE 8
7
Lateral Raise (Cable)
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 7
2
Leg Extension
5
12 reps
RPE 7
3
Leg Curl
5
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 7
2
Leg Extension
5
12 reps
RPE 7
3
Leg Curl
5
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 7
2
Leg Extension
5
12 reps
RPE 7
3
Leg Curl
5
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 7
2
Leg Extension
5
12 reps
RPE 7
3
Leg Curl
5
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 7
2
Leg Extension
5
12 reps
RPE 7
3
Leg Curl
5
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 7
2
Leg Extension
5
12 reps
RPE 7
3
Leg Curl
5
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 7
2
Leg Extension
5
12 reps
RPE 7
3
Leg Curl
5
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 7
2
Leg Extension
5
12 reps
RPE 7
3
Leg Curl
5
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 7
2
Leg Extension
5
12 reps
RPE 7
3
Leg Curl
5
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 7
2
Leg Extension
5
12 reps
RPE 7
3
Leg Curl
5
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 7
2
Leg Extension
5
12 reps
RPE 7
3
Leg Curl
5
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
12 reps
RPE 7
2
Leg Extension
5
12 reps
RPE 7
3
Leg Curl
5
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
4-6 Reps
@9
2
Seated Dip (Machine)
4 Sets
4-6 Reps
@9
3
Bench Press (Barbell)
4 Sets
4-6 Reps
@9
4
Lat Pulldown (Close Grip)
5 Sets
12 Reps
@7
5
Seated Row (Cable)
5 Sets
12 Reps
@7
6
Face Pull
5 Sets
12 Reps
@7
Day 2
1
Seated Overhead Press (Dumbbell)
5 Sets
10 Reps
@8.5
2
Lateral Raise (Cable)
6 Sets
10 Reps
@8.5
3
Rear Delt Fly (Machine)
5 Sets
10 Reps
@8.5
4
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@9
5
Hammer Curl (Dumbbell)
4 Sets
6-8 Reps
@9
6
Close Grip Bench Press (Smith Machine)
3 Sets
6-8 Reps
@9
7
Tricep Pushdown (Cable)
4 Sets
6-8 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@8
3
Leg Press
5 Sets
8-10 Reps
@8
Day 5
1
Preacher Curl (Machine)
5 Sets
12 Reps
@7
2
Incline Curl (Dumbbell)
5 Sets
10 Reps
@7
3
Tricep Extension (Cable)
5 Sets
10 Reps
@7
4
Tricep Kickback
5 Sets
12 Reps
@7
5
Seated Military Press (Smith Machine)
4 Sets
6 Reps
@8
6
Upright Row (Cable)
4 Sets
8 Reps
@8
7
Lateral Raise (Cable)
4 Sets
6-8 Reps
@8
Day 4
1
Deadlift (Barbell)
3 Sets
3 Reps
@9
2
Chest Supported Row (Machine)
4 Sets
6 Reps
@8
3
Wide Grip Lat Pulldown
4 Sets
6 Reps
@8
4
Incline Bench Press (Barbell)
5 Sets
10 Reps
@7
5
Pullover (Dumbbell)
5 Sets
10 Reps
@7
6
Cable Crossover
5 Sets
10 Reps
@7
Day 6
1
Hack Squat
5 Sets
12 Reps
@7
2
Leg Extension
5 Sets
12 Reps
@7
3
Leg Curl
5 Sets
10 Reps
@7