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Alpha Dad

by Sean D.

Program Description

Superhuman Ripped (Alpha Lion)

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 30, 2024 08:25
  • Last Edited
    Jul 01, 2024 08:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1A
Underhand Lat Pulldown
2
8-10 reps
RPE 10
1B
Lat Pulldown
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
0.5 mins
RPE 10
3
Bicep Curl (EZ Bar)
2
0.5 mins
RPE 10
4
Alternating Dumbbell Curl
2
2
8-10 reps
3-5 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
2
AMRAP
AMRAP
RPE 10
6
Shrug (Dumbbell)
2
0.5 mins
RPE 10
7
Front Raise
2
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
3
Deadlift (Dumbbell)
6
8-10 reps
RPE 10
4
Standing Calf Raise
2
0.5 mins
RPE 10
5
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 10
6
Seated Row (Cable)
6
8-10 reps
RPE 10
7
Upright Row (Cable)
2
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
3
Pec Fly (Dumbbell)
2
0.5 mins
RPE 10
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
5A
Tricep Rope Push Down (Cable)
2
8-10 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
French Press
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
7
Decline Sit Up (Weighted)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
2
Seated Row (Cable)
2
0.5 mins
RPE 10
3
Bicep Curl (Dumbbell)
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
4
Spider Curl
2
0.5 mins
RPE 10
5A
Shrug (Dumbbell)
2
0.5 mins
RPE 10
5B
Rear Delt Fly (Dumbbell)
2
0.5 mins
RPE 10
6A
Zottman Curl
1
8-10 reps
RPE 10
6B
Inner Bicep Blaster
3
8-10 reps
RPE 10
7
Shrug (Dumbbell)
2
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 10
2
Leg Extension
3
0.5 mins
RPE 10
3
Deadlift (Smith Machine)
3
8-10 reps
RPE 10
4
Tricep Kickback
3
0.5 mins
RPE 10
5
Skull crusher EZ Bar
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
7
Hammer Curl
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Underhand Lat Pulldown
3
0.5 mins
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
Back Extension (Weighted)
3
8-10 reps
RPE 10
5
Rear Delt Row
3
0.5 mins
RPE 10
6
Shrug (Dumbbell)
3
0.75 mins
RPE 10
7
Standing Calf Raise
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
2
Decline Bench Press (Barbell)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
0.5 mins
RPE 10
4
Lateral Raise (Cable)
3
0.5 mins
RPE 10
5
Overhead Press (Dumbbell)
6
8-10 reps
RPE 10
6
Overhead Press (Barbell)
3
8-10 reps
RPE 10
7
Plank
3
2.25 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
8-10 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 10
3
Leg Extension
3
0.5 mins
RPE 10
4A
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Tricep Extension (Cable)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
6
Zottman Curl
3
8-10 reps
RPE 10
7
Hold Curl
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Incline Fly Press (Dumbbell)
3
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Chest Fly (Cable)
3
0.5 mins
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
2
8 reps
4 reps
RPE 10
RPE 10
6
Front Raise
2
2
2
8 reps
8 reps
8 reps
RPE 10
RPE 9
RPE 8
7
Tricep Rope Push Down (Cable)
2
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Box Squat (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
0.5 mins
RPE 10
5
Stiff Leg Deadlift (Smith)
3
10-12 reps
RPE 10
6
Standing Calf Raise
3
0.5 mins
RPE 10
7
Decline Crunch (Weighted)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 10
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
0.5 mins
RPE 10
4
Incline Shrug
3
0.5 mins
RPE 10
5
Shrug (Dumbbell)
6
8-10 reps
RPE 10
6
Bicep Curl (Dumbbell)
6
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
0.5 mins
RPE 10
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Cable Crossover
3
0.5 mins
RPE 10
4
Push Up (Incline)
3
0.5 mins
RPE 10
5
Overhead Press (Barbell)
3
8-10 reps
RPE 10
6
Tricep Kickback
3
0.5 mins
RPE 10
7
Skull crusher EZ Bar
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
8-10 reps
3-5 reps
RPE 10
RPE 10
2
Seated Front Raise
2
0.5 mins
RPE 10
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Pullover (Dumbbell)
2
0.5 mins
RPE 10
5A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5B
Dip (Bodyweight)
2
8-10 reps
RPE 10
6
Tricep Extension (Cable)
2
0.5 mins
RPE 10
7
Decline Sit Up (Weighted)
2
2
8-10 reps
8-10 reps
RPE 10
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
8-10 reps
RPE 10
1B
Lat Pulldown
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
0.5 mins
RPE 10
3
Bicep Curl (EZ Bar)
2
0.5 mins
RPE 10
4
Alternating Dumbbell Curl
2
2
8-10 reps
3-5 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
2
AMRAP
AMRAP
RPE 10
6
Shrug (Dumbbell)
2
0.5 mins
RPE 10
7
Front Raise
2
0.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
3
Deadlift (Dumbbell)
6
8-10 reps
RPE 10
4
Standing Calf Raise
2
0.5 mins
RPE 10
5
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 10
6
Seated Row (Cable)
6
8-10 reps
RPE 10
7
Upright Row (Cable)
2
0.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
3
Pec Fly (Dumbbell)
2
0.5 mins
RPE 10
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
5A
Tricep Rope Push Down (Cable)
2
8-10 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
French Press
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
7
Decline Sit Up (Weighted)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
2
Bench Press (Barbell)
3
0.5 mins
RPE 10
3
Incline Bench Press (Dumbbell)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
3
0.5 mins
RPE 10
5
Front Raise
3
0.5 mins
RPE 10
6
Lateral Raise (Dumbbell)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
7
Bicycle Crunch
3
0.5 mins
RPE 10
8
Standing Calf Raise
3
0.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 10
2
Leg Extension
3
0.5 mins
RPE 10
3
Deadlift (Smith Machine)
3
8-10 reps
RPE 10
4
Tricep Kickback
3
0.5 mins
RPE 10
5
Skull crusher EZ Bar
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
7
Hammer Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Underhand Lat Pulldown
3
0.5 mins
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
Back Extension (Weighted)
3
8-10 reps
RPE 10
5
Rear Delt Row
3
0.5 mins
RPE 10
6
Shrug (Dumbbell)
3
0.75 mins
RPE 10
7
Standing Calf Raise
3
0.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
2
Decline Bench Press (Barbell)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
0.5 mins
RPE 10
4
Lateral Raise (Cable)
3
0.5 mins
RPE 10
5
Overhead Press (Dumbbell)
6
8-10 reps
RPE 10
6
Overhead Press (Barbell)
3
8-10 reps
RPE 10
7
Plank
3
2.25 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
0.5 mins
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
3
8-10 reps
RPE 10
3
Reverse Barbell Shrug
3
0.5 mins
RPE 10
4
Lat Pulldown (Close Grip)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
5
Hammer Curl
2
2
8-10 reps
4-5 reps
RPE 10
RPE 10
6
Bicep Curl (Cable)
2
0.5 mins
RPE 10
7
Face Pull
2
0.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Incline Fly Press (Dumbbell)
3
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Chest Fly (Cable)
3
0.5 mins
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
2
8 reps
4 reps
RPE 10
RPE 10
6
Front Raise
2
2
2
8 reps
8 reps
8 reps
RPE 10
RPE 9
RPE 8
7
Tricep Rope Push Down (Cable)
2
0.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Box Squat (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
0.5 mins
RPE 10
5
Stiff Leg Deadlift (Smith)
3
10-12 reps
RPE 10
6
Standing Calf Raise
3
0.5 mins
RPE 10
7
Decline Crunch (Weighted)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 10
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
0.5 mins
RPE 10
4
Incline Shrug
3
0.5 mins
RPE 10
5
Shrug (Dumbbell)
6
8-10 reps
RPE 10
6
Bicep Curl (Dumbbell)
6
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
2
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 10
3
Deadlift (Dumbbell)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
4
Standing Calf Raise
2
0.5 mins
RPE 10
5
Standing Pullover (Cable)
2
0.5 mins
RPE 10
6
Lat Pulldown (Close Grip)
2
0.5 mins
RPE 10
7
High Row
2
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
8-10 reps
3-5 reps
RPE 10
RPE 10
2
Seated Front Raise
2
0.5 mins
RPE 10
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Pullover (Dumbbell)
2
0.5 mins
RPE 10
5A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5B
Dip (Bodyweight)
2
8-10 reps
RPE 10
6
Tricep Extension (Cable)
2
0.5 mins
RPE 10
7
Decline Sit Up (Weighted)
2
2
8-10 reps
8-10 reps
RPE 10
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
8-10 reps
RPE 10
1B
Lat Pulldown
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
0.5 mins
RPE 10
3
Bicep Curl (EZ Bar)
2
0.5 mins
RPE 10
4
Alternating Dumbbell Curl
2
2
8-10 reps
3-5 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
2
AMRAP
AMRAP
RPE 10
6
Shrug (Dumbbell)
2
0.5 mins
RPE 10
7
Front Raise
2
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
3
Deadlift (Dumbbell)
6
8-10 reps
RPE 10
4
Standing Calf Raise
2
0.5 mins
RPE 10
5
Walking Lunge (Dumbbell)
2
8-10 reps
RPE 10
6
Seated Row (Cable)
6
8-10 reps
RPE 10
7
Upright Row (Cable)
2
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
2
Single Arm High Row (Cable)
3
0.5 mins
RPE 10
3
Standing Pullover (Cable)
3
0.5 mins
RPE 10
4
Shrug (Barbell)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
5
Shrug (Dumbbell)
3
0.75 mins
RPE 10
6A
Face Pull
3
0.5 mins
RPE 10
6B
High Pull
3
0.5 mins
RPE 10
7
Back Extension (Weighted)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
2
Bench Press (Barbell)
3
0.5 mins
RPE 10
3
Incline Bench Press (Dumbbell)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
3
0.5 mins
RPE 10
5
Front Raise
3
0.5 mins
RPE 10
6
Lateral Raise (Dumbbell)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
7
Bicycle Crunch
3
0.5 mins
RPE 10
8
Standing Calf Raise
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 10
2
Leg Extension
3
0.5 mins
RPE 10
3
Deadlift (Smith Machine)
3
8-10 reps
RPE 10
4
Tricep Kickback
3
0.5 mins
RPE 10
5
Skull crusher EZ Bar
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
7
Hammer Curl
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Underhand Lat Pulldown
3
0.5 mins
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
Back Extension (Weighted)
3
8-10 reps
RPE 10
5
Rear Delt Row
3
0.5 mins
RPE 10
6
Shrug (Dumbbell)
3
0.75 mins
RPE 10
7
Standing Calf Raise
3
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Box Squat (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
0.5 mins
RPE 10
5
Stiff Leg Deadlift (Smith)
3
10-12 reps
RPE 10
6
Standing Calf Raise
3
0.5 mins
RPE 10
7
Decline Crunch (Weighted)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
0.5 mins
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
3
8-10 reps
RPE 10
3
Reverse Barbell Shrug
3
0.5 mins
RPE 10
4
Lat Pulldown (Close Grip)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
5
Hammer Curl
2
2
8-10 reps
4-5 reps
RPE 10
RPE 10
6
Bicep Curl (Cable)
2
0.5 mins
RPE 10
7
Face Pull
2
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Incline Fly Press (Dumbbell)
3
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Chest Fly (Cable)
3
0.5 mins
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
2
8 reps
4 reps
RPE 10
RPE 10
6
Front Raise
2
2
2
8 reps
8 reps
8 reps
RPE 10
RPE 9
RPE 8
7
Tricep Rope Push Down (Cable)
2
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Box Squat (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
0.5 mins
RPE 10
5
Stiff Leg Deadlift (Smith)
3
10-12 reps
RPE 10
6
Standing Calf Raise
3
0.5 mins
RPE 10
7
Decline Crunch (Weighted)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
2
Seated Row (Cable)
2
0.5 mins
RPE 10
3
Bicep Curl (Dumbbell)
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
4
Spider Curl
2
0.5 mins
RPE 10
5A
Shrug (Dumbbell)
2
0.5 mins
RPE 10
5B
Rear Delt Fly (Dumbbell)
2
0.5 mins
RPE 10
6A
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
6B
Concentration Curl
3
8-10 reps
RPE 10
7
Shrug (Dumbbell)
2
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
2
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 10
3
Deadlift (Dumbbell)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
4
Standing Calf Raise
2
0.5 mins
RPE 10
5
Standing Pullover (Cable)
2
0.5 mins
RPE 10
6
Lat Pulldown (Close Grip)
2
0.5 mins
RPE 10
7
High Row
2
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
8-10 reps
3-5 reps
RPE 10
RPE 10
2
Seated Front Raise
2
0.5 mins
RPE 10
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Pullover (Dumbbell)
2
0.5 mins
RPE 10
5A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5B
Dip (Bodyweight)
2
8-10 reps
RPE 10
6
Tricep Extension (Cable)
2
0.5 mins
RPE 10
7
Decline Sit Up (Weighted)
2
2
8-10 reps
8-10 reps
RPE 10
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Underhand Lat Pulldown
2
8-10 reps
RPE 10
1B
Lat Pulldown
2
8-10 reps
RPE 10
2
Standing Pullover (Cable)
2
0.5 mins
RPE 10
3
Bicep Curl (EZ Bar)
2
0.5 mins
RPE 10
4
Alternating Dumbbell Curl
2
2
8-10 reps
3-5 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
2
AMRAP
AMRAP
RPE 10
6
Shrug (Dumbbell)
2
0.5 mins
RPE 10
7
Front Raise
2
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
8-10 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 10
3
Leg Extension
3
0.5 mins
RPE 10
4A
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Tricep Extension (Cable)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
6
Zottman Curl
3
8-10 reps
RPE 10
7
Hold Curl
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
2
Single Arm High Row (Cable)
3
0.5 mins
RPE 10
3
Standing Pullover (Cable)
3
0.5 mins
RPE 10
4
Shrug (Barbell)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
5
Shrug (Dumbbell)
3
0.75 mins
RPE 10
6A
Face Pull
3
0.5 mins
RPE 10
6B
High Pull
3
0.5 mins
RPE 10
7
Back Extension (Weighted)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
2
Bench Press (Barbell)
3
0.5 mins
RPE 10
3
Incline Bench Press (Dumbbell)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
3
0.5 mins
RPE 10
5
Front Raise
3
0.5 mins
RPE 10
6
Lateral Raise (Dumbbell)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
7
Bicycle Crunch
3
0.5 mins
RPE 10
8
Standing Calf Raise
3
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 10
2
Leg Extension
3
0.5 mins
RPE 10
3
Deadlift (Smith Machine)
3
8-10 reps
RPE 10
4
Tricep Kickback
3
0.5 mins
RPE 10
5
Skull crusher EZ Bar
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
6
Incline Curl (Dumbbell)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
7
Hammer Curl
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
0.5 mins
RPE 10
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Cable Crossover
3
0.5 mins
RPE 10
4
Push Up (Incline)
3
0.5 mins
RPE 10
5
Overhead Press (Barbell)
3
8-10 reps
RPE 10
6
Tricep Kickback
3
0.5 mins
RPE 10
7
Skull crusher EZ Bar
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Box Squat (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
0.5 mins
RPE 10
5
Stiff Leg Deadlift (Smith)
3
10-12 reps
RPE 10
6
Standing Calf Raise
3
0.5 mins
RPE 10
7
Decline Crunch (Weighted)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
0.5 mins
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
3
8-10 reps
RPE 10
3
Reverse Barbell Shrug
3
0.5 mins
RPE 10
4
Lat Pulldown (Close Grip)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
5
Hammer Curl
2
2
8-10 reps
4-5 reps
RPE 10
RPE 10
6
Bicep Curl (Cable)
2
0.5 mins
RPE 10
7
Face Pull
2
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
Incline Fly Press (Dumbbell)
3
8-10 reps
RPE 10
3
Dip (Weighted)
1
8-10 reps
RPE 10
4
Chest Fly (Cable)
3
0.5 mins
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
2
8 reps
4 reps
RPE 10
RPE 10
6
Front Raise
2
2
2
8 reps
8 reps
8 reps
RPE 10
RPE 9
RPE 8
7
Tricep Rope Push Down (Cable)
2
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
3
Pec Fly (Dumbbell)
2
0.5 mins
RPE 10
4
Lateral Raise (Dumbbell)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
5A
Tricep Rope Push Down (Cable)
2
8-10 reps
RPE 10
5B
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
French Press
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
7
Decline Sit Up (Weighted)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
2
Seated Row (Cable)
2
0.5 mins
RPE 10
3
Bicep Curl (Dumbbell)
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
4
Spider Curl
2
0.5 mins
RPE 10
5A
Shrug (Dumbbell)
2
0.5 mins
RPE 10
5B
Rear Delt Fly (Dumbbell)
2
0.5 mins
RPE 10
6A
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
6B
Concentration Curl
3
8-10 reps
RPE 10
7
Shrug (Dumbbell)
2
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
3
8-10 reps
3-5 reps
RPE 10
RPE 10
2
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 10
3
Deadlift (Dumbbell)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
4
Standing Calf Raise
2
0.5 mins
RPE 10
5
Standing Pullover (Cable)
2
0.5 mins
RPE 10
6
Lat Pulldown (Close Grip)
2
0.5 mins
RPE 10
7
High Row
2
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
8-10 reps
3-5 reps
RPE 10
RPE 10
2
Seated Front Raise
2
0.5 mins
RPE 10
3A
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Pullover (Dumbbell)
2
0.5 mins
RPE 10
5A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
5B
Dip (Bodyweight)
2
8-10 reps
RPE 10
6
Tricep Extension (Cable)
2
0.5 mins
RPE 10
7
Decline Sit Up (Weighted)
2
2
8-10 reps
8-10 reps
RPE 10
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
2
Decline Bench Press (Barbell)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
0.5 mins
RPE 10
4
Lateral Raise (Cable)
3
0.5 mins
RPE 10
5
Overhead Press (Dumbbell)
6
8-10 reps
RPE 10
6
Overhead Press (Barbell)
3
8-10 reps
RPE 10
7
Plank
3
2.25 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
8-10 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 10
3
Leg Extension
3
0.5 mins
RPE 10
4A
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
5
Tricep Extension (Cable)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
6
Zottman Curl
3
8-10 reps
RPE 10
7
Hold Curl
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
2
Single Arm High Row (Cable)
3
0.5 mins
RPE 10
3
Standing Pullover (Cable)
3
0.5 mins
RPE 10
4
Shrug (Barbell)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
5
Shrug (Dumbbell)
3
0.75 mins
RPE 10
6A
Face Pull
3
0.5 mins
RPE 10
6B
High Pull
3
0.5 mins
RPE 10
7
Back Extension (Weighted)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
2
Bench Press (Barbell)
3
0.5 mins
RPE 10
3
Incline Bench Press (Dumbbell)
3
3
8-10 reps
4-5 reps
RPE 10
RPE 10
4
Incline Fly Press (Dumbbell)
3
0.5 mins
RPE 10
5
Front Raise
3
0.5 mins
RPE 10
6
Lateral Raise (Dumbbell)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
7
Bicycle Crunch
3
0.5 mins
RPE 10
8
Standing Calf Raise
3
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 10
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
0.5 mins
RPE 10
4
Incline Shrug
3
0.5 mins
RPE 10
5
Shrug (Dumbbell)
6
8-10 reps
RPE 10
6
Bicep Curl (Dumbbell)
6
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
0.5 mins
RPE 10
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Cable Crossover
3
0.5 mins
RPE 10
4
Push Up (Incline)
3
0.5 mins
RPE 10
5
Overhead Press (Barbell)
3
8-10 reps
RPE 10
6
Tricep Kickback
3
0.5 mins
RPE 10
7
Skull crusher EZ Bar
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Box Squat (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
0.5 mins
RPE 10
5
Stiff Leg Deadlift (Smith)
3
10-12 reps
RPE 10
6
Standing Calf Raise
3
0.5 mins
RPE 10
7
Decline Crunch (Weighted)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
0.5 mins
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
3
8-10 reps
RPE 10
3
Reverse Barbell Shrug
3
0.5 mins
RPE 10
4
Lat Pulldown (Close Grip)
3
3
8-10 reps
8-10 reps
RPE 10
RPE 7
5
Hammer Curl
2
2
8-10 reps
4-5 reps
RPE 10
RPE 10
6
Bicep Curl (Cable)
2
0.5 mins
RPE 10
7
Face Pull
2
0.5 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Underhand Lat Pulldown
2 Sets
8-10 Reps
@10
1B
Lat Pulldown
2 Sets
8-10 Reps
@10
2
Standing Pullover (Cable)
2 Sets
0.5 mins
@10
3
Bicep Curl (EZ Bar)
2 Sets
0.5 mins
@10
4
Alternating Dumbbell Curl
2 Sets
2 Sets
8-10 Reps
3-5 Reps
@10
@10
5
Wide Grip Pull-Up
1 Set
2 Sets
AMRAP
AMRAP
@10
6
Shrug (Dumbbell)
2 Sets
0.5 mins
@10
7
Front Raise
2 Sets
0.5 mins
@10
Day 2
1
Bench Press (Dumbbell)
2 Sets
2 Sets
8-10 Reps
3-5 Reps
@10
@10
2
Seated Front Raise
2 Sets
0.5 mins
@10
3A
Seated Shoulder Press (Dumbbell)
2 Sets
8-10 Reps
@10
3B
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Pullover (Dumbbell)
2 Sets
0.5 mins
@10
5A
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
5B
Dip (Bodyweight)
2 Sets
8-10 Reps
@10
6
Tricep Extension (Cable)
2 Sets
0.5 mins
@10
7
Decline Sit Up (Weighted)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@10
@7
Day 3
1
Leg Press (45 Degrees)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
2
Walking Lunge (Dumbbell)
3 Sets
8-10 Reps
@10
3
Deadlift (Dumbbell)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
4
Standing Calf Raise
2 Sets
0.5 mins
@10
5
Standing Pullover (Cable)
2 Sets
0.5 mins
@10
6
Lat Pulldown (Close Grip)
2 Sets
0.5 mins
@10
7
High Row
2 Sets
0.5 mins
@10
Day 4
1
Bent Over Row (Barbell)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
2
Seated Row (Cable)
2 Sets
0.5 mins
@10
3
Bicep Curl (Dumbbell)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
4
Spider Curl
2 Sets
0.5 mins
@10
5A
Shrug (Dumbbell)
2 Sets
0.5 mins
@10
5B
Rear Delt Fly (Dumbbell)
2 Sets
0.5 mins
@10
6A
Reverse Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
6B
Concentration Curl
3 Sets
8-10 Reps
@10
7
Shrug (Dumbbell)
2 Sets
0.5 mins
@10
Day 5
1
Bench Press (Dumbbell)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
2
Incline Bench Press (Barbell)
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
3
Pec Fly (Dumbbell)
2 Sets
0.5 mins
@10
4
Lateral Raise (Dumbbell)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7
5A
Tricep Rope Push Down (Cable)
2 Sets
8-10 Reps
@10
5B
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
6
French Press
3 Sets
3 Sets
8-10 Reps
3-5 Reps
@10
@10
7
Decline Sit Up (Weighted)
3 Sets
3 Sets
8-10 Reps
8-10 Reps
@10
@7