Program Description
Get big and lean without stalling
Program Overview
- LevelNovice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout50 minutes
- CreatedJan 25, 2026 08:16
- Last EditedJan 25, 2026 09:03
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.9%
Upper Back
11.9%
Triceps
11.6%
Lats
10.1%
Hamstrings
8.9%
Chest
8.1%
Quadriceps
7.1%
Glutes
7.1%
Biceps
6.1%
Middle Delts
5.1%
Rear Delts
3.3%
Abs
2.8%
Adductors
2%
Calves
2%
Abductors
0.8%
Lower Back
0.8%
Forearms
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 (Smith Machine)
5
3-5 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 8-9
3
Dip (Bodyweight)
3
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
3-5 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 8-9
3
Dip (Bodyweight)
3
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
3-5 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 8-9
3
Dip (Bodyweight)
3
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
3-5 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 8-9
3
Dip (Bodyweight)
3
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
3-5 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 8-9
3
Dip (Bodyweight)
3
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
3-5 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 8-9
3
Dip (Bodyweight)
3
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
3-5 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 8-9
3
Dip (Bodyweight)
3
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
3-5 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 8-9
3
Dip (Bodyweight)
3
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
3-5 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 8-9
3
Dip (Bodyweight)
3
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
3-5 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 8-9
3
Dip (Bodyweight)
3
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
3-5 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 8-9
3
Dip (Bodyweight)
3
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
3-5 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 8-9
3
Dip (Bodyweight)
3
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
3-5 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 8-9
3
Dip (Bodyweight)
3
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
3-5 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 8-9
3
Dip (Bodyweight)
3
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
3-5 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 8-9
3
Dip (Bodyweight)
3
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
3-5 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 8-9
3
Dip (Bodyweight)
3
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
3-5 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 8-9
3
Dip (Bodyweight)
3
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
5
3-5 reps
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
3
4-6 reps
RPE 8-9
3
Dip (Bodyweight)
3
5-8 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
4-6 reps
RPE 8-9
2
Chest Supported Row (Machine)
4
4-6 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
4-6 reps
RPE 8-9
2
Chest Supported Row (Machine)
4
4-6 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
4-6 reps
RPE 8-9
2
Chest Supported Row (Machine)
4
4-6 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
4-6 reps
RPE 8-9
2
Chest Supported Row (Machine)
4
4-6 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
4-6 reps
RPE 8-9
2
Chest Supported Row (Machine)
4
4-6 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
4-6 reps
RPE 8-9
2
Chest Supported Row (Machine)
4
4-6 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
4-6 reps
RPE 8-9
2
Chest Supported Row (Machine)
4
4-6 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
4-6 reps
RPE 8-9
2
Chest Supported Row (Machine)
4
4-6 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
4-6 reps
RPE 8-9
2
Chest Supported Row (Machine)
4
4-6 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
4-6 reps
RPE 8-9
2
Chest Supported Row (Machine)
4
4-6 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
4-6 reps
RPE 8-9
2
Chest Supported Row (Machine)
4
4-6 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
4-6 reps
RPE 8-9
2
Chest Supported Row (Machine)
4
4-6 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
4-6 reps
RPE 8-9
2
Chest Supported Row (Machine)
4
4-6 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
4-6 reps
RPE 8-9
2
Chest Supported Row (Machine)
4
4-6 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
4-6 reps
RPE 8-9
2
Chest Supported Row (Machine)
4
4-6 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
4-6 reps
RPE 8-9
2
Chest Supported Row (Machine)
4
4-6 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
4-6 reps
RPE 8-9
2
Chest Supported Row (Machine)
4
4-6 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
4-6 reps
RPE 8-9
2
Chest Supported Row (Machine)
4
4-6 reps
RPE 8-9
3
Single Arm Row (Dumbbell)
2
6-10 reps
RPE 8
4
Face Pull
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3-5 reps
RPE 7-9
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-9
3
Leg Curl
3
8-12 reps
RPE 8-9
4
Standing Calf Raise
2
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3-5 reps
RPE 7-9
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-9
3
Leg Curl
3
8-12 reps
RPE 8-9
4
Standing Calf Raise
2
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3-5 reps
RPE 7-9
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-9
3
Leg Curl
3
8-12 reps
RPE 8-9
4
Standing Calf Raise
2
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3-5 reps
RPE 7-9
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-9
3
Leg Curl
3
8-12 reps
RPE 8-9
4
Standing Calf Raise
2
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3-5 reps
RPE 7-9
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-9
3
Leg Curl
3
8-12 reps
RPE 8-9
4
Standing Calf Raise
2
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3-5 reps
RPE 7-9
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-9
3
Leg Curl
3
8-12 reps
RPE 8-9
4
Standing Calf Raise
2
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3-5 reps
RPE 7-9
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-9
3
Leg Curl
3
8-12 reps
RPE 8-9
4
Standing Calf Raise
2
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3-5 reps
RPE 7-9
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-9
3
Leg Curl
3
8-12 reps
RPE 8-9
4
Standing Calf Raise
2
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3-5 reps
RPE 7-9
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-9
3
Leg Curl
3
8-12 reps
RPE 8-9
4
Standing Calf Raise
2
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3-5 reps
RPE 7-9
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-9
3
Leg Curl
3
8-12 reps
RPE 8-9
4
Standing Calf Raise
2
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3-5 reps
RPE 7-9
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-9
3
Leg Curl
3
8-12 reps
RPE 8-9
4
Standing Calf Raise
2
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3-5 reps
RPE 7-9
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-9
3
Leg Curl
3
8-12 reps
RPE 8-9
4
Standing Calf Raise
2
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3-5 reps
RPE 7-9
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-9
3
Leg Curl
3
8-12 reps
RPE 8-9
4
Standing Calf Raise
2
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3-5 reps
RPE 7-9
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-9
3
Leg Curl
3
8-12 reps
RPE 8-9
4
Standing Calf Raise
2
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3-5 reps
RPE 7-9
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-9
3
Leg Curl
3
8-12 reps
RPE 8-9
4
Standing Calf Raise
2
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3-5 reps
RPE 7-9
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-9
3
Leg Curl
3
8-12 reps
RPE 8-9
4
Standing Calf Raise
2
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3-5 reps
RPE 7-9
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-9
3
Leg Curl
3
8-12 reps
RPE 8-9
4
Standing Calf Raise
2
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
3-5 reps
RPE 7-9
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 8-9
3
Leg Curl
3
8-12 reps
RPE 8-9
4
Standing Calf Raise
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Shoulder Press (Machine)
2
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Shoulder Press (Machine)
2
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Shoulder Press (Machine)
2
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Shoulder Press (Machine)
2
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Shoulder Press (Machine)
2
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Shoulder Press (Machine)
2
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Shoulder Press (Machine)
2
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Shoulder Press (Machine)
2
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Shoulder Press (Machine)
2
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Shoulder Press (Machine)
2
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Shoulder Press (Machine)
2
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Shoulder Press (Machine)
2
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Shoulder Press (Machine)
2
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Shoulder Press (Machine)
2
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Shoulder Press (Machine)
2
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Shoulder Press (Machine)
2
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Shoulder Press (Machine)
2
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 8-9
2
Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3
Shoulder Press (Machine)
2
8-12 reps
RPE 8-9
4
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12-20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12-20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12-20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12-20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12-20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12-20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12-20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12-20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12-20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12-20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12-20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12-20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12-20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12-20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12-20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12-20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12-20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
6-10 reps
RPE 8-9
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
12-20 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 8-9
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
12-20 reps
RPE 9-10
4
Leg Curl
2
10-15 reps
RPE 9
5
Seated Calf Raise
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 8-9
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
12-20 reps
RPE 9-10
4
Leg Curl
2
10-15 reps
RPE 9
5
Seated Calf Raise
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 8-9
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
12-20 reps
RPE 9-10
4
Leg Curl
2
10-15 reps
RPE 9
5
Seated Calf Raise
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 8-9
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
12-20 reps
RPE 9-10
4
Leg Curl
2
10-15 reps
RPE 9
5
Seated Calf Raise
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 8-9
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
12-20 reps
RPE 9-10
4
Leg Curl
2
10-15 reps
RPE 9
5
Seated Calf Raise
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 8-9
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
12-20 reps
RPE 9-10
4
Leg Curl
2
10-15 reps
RPE 9
5
Seated Calf Raise
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 8-9
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
12-20 reps
RPE 9-10
4
Leg Curl
2
10-15 reps
RPE 9
5
Seated Calf Raise
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 8-9
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
12-20 reps
RPE 9-10
4
Leg Curl
2
10-15 reps
RPE 9
5
Seated Calf Raise
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 8-9
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
12-20 reps
RPE 9-10
4
Leg Curl
2
10-15 reps
RPE 9
5
Seated Calf Raise
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 8-9
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
12-20 reps
RPE 9-10
4
Leg Curl
2
10-15 reps
RPE 9
5
Seated Calf Raise
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 8-9
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
12-20 reps
RPE 9-10
4
Leg Curl
2
10-15 reps
RPE 9
5
Seated Calf Raise
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 8-9
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
12-20 reps
RPE 9-10
4
Leg Curl
2
10-15 reps
RPE 9
5
Seated Calf Raise
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 8-9
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
12-20 reps
RPE 9-10
4
Leg Curl
2
10-15 reps
RPE 9
5
Seated Calf Raise
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 8-9
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
12-20 reps
RPE 9-10
4
Leg Curl
2
10-15 reps
RPE 9
5
Seated Calf Raise
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 8-9
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
12-20 reps
RPE 9-10
4
Leg Curl
2
10-15 reps
RPE 9
5
Seated Calf Raise
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 8-9
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
12-20 reps
RPE 9-10
4
Leg Curl
2
10-15 reps
RPE 9
5
Seated Calf Raise
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 8-9
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
12-20 reps
RPE 9-10
4
Leg Curl
2
10-15 reps
RPE 9
5
Seated Calf Raise
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 8-9
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8-9
3
Leg Extension
3
12-20 reps
RPE 9-10
4
Leg Curl
2
10-15 reps
RPE 9
5
Seated Calf Raise
2
10-15 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Smith Machine)5 Sets
3-5 Reps
@7-9
2
Seated Shoulder Press (Dumbbell)3 Sets
4-6 Reps
@8-9
3
Dip (Bodyweight)3 Sets
5-8 Reps
@8-9
4
Incline Bench Press (Dumbbell)2 Sets
6-10 Reps
@8
5
Lateral Raise (Dumbbell)2 Sets
12-20 Reps
@9
Day 2
1
Wide Grip Pull-Up5 Sets
4-6 Reps
@8-9
2
Chest Supported Row (Machine)4 Sets
4-6 Reps
@8-9
3
Single Arm Row (Dumbbell)2 Sets
6-10 Reps
@8
4
Face Pull2 Sets
12-20 Reps
@9
Day 3
1
Squat (Smith Machine)5 Sets
3-5 Reps
@7-9
2
Leg Press (45 Degrees)3 Sets
6-10 Reps
@8-9
3
Leg Curl3 Sets
8-12 Reps
@8-9
4
Standing Calf Raise2 Sets
8-12 Reps
@8-9
Day 4
1
Bench Press (Smith Machine)3 Sets
8-12 Reps
@8-9
2
Bench Press (Dumbbell)3 Sets
10-15 Reps
@9
3
Shoulder Press (Machine)2 Sets
8-12 Reps
@8-9
4
Lateral Raise (Dumbbell)3 Sets
12-20 Reps
@9-10
5
Tricep Pushdown (Cable)2 Sets
10-15 Reps
@9
Day 5
1
Wide Grip Pull-Up3 Sets
6-10 Reps
@8-9
2
Wide Grip Lat Pulldown3 Sets
10-15 Reps
@9
3
Seated Row (Cable)3 Sets
10-15 Reps
@9
4
Rear Delt Fly (Machine)3 Sets
12-20 Reps
@9-10
5
Incline Curl (Dumbbell)2 Sets
10-15 Reps
@9
Day 6
1
Squat (Smith Machine)3 Sets
6-10 Reps
@8-9
2
Hip Thrust (Machine)3 Sets
8-12 Reps
@8-9
3
Leg Extension3 Sets
12-20 Reps
@9-10
4
Leg Curl2 Sets
10-15 Reps
@9
5
Seated Calf Raise2 Sets
10-15 Reps
@9