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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
    Jun 18, 2025 07:57

Summary

Unleash your inner strength with the Alpha Dad program, a comprehensive 12-week journey designed for dedicated lifters looking to elevate their fitness game. Committing to five days a week, this program focuses on aesthetic development through targeted push and pull workouts, ensuring balanced muscle growth and enhanced definition. Each session combines supersets and varied intensity techniques to maximize your time in the gym, pushing you towards your goals with confidence. Embrace the challenge and transform into the best version of yourself!
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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
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