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BeejGPT

by William D.
1 athletes joined

Program Description

Beej

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 22, 2025 11:03
  • Last Edited
    Sep 24, 2025 04:15

Summary

Transform your strength with the BeejGPT program, an 18-week journey designed for dedicated lifters ready to push their limits. Committing four days a week, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups, from incline bench presses to Bulgarian split squats. Each session is crafted to enhance your strength, build muscle, and improve overall fitness, ensuring you stay motivated and challenged throughout. Equip yourself with a full gym and get ready to unlock your potential!
Muscle Engagement
Front
Back
MuscleSet
Chest
12.6%
Front Delts
12%
Triceps
10.9%
Glutes
9.3%
Lats
8.7%
Upper Back
8.7%
Middle Delts
8.7%
Biceps
7%
Hamstrings
7%
Quadriceps
6.4%
Lower Back
4.1%
Abs
2.9%
Rear Delts
1.2%
Forearms
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Pull-Up (Weighted)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Chest Supported Row (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Pull-Up (Weighted)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Chest Supported Row (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Pull-Up (Weighted)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Chest Supported Row (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Pull-Up (Weighted)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Chest Supported Row (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Pull-Up (Weighted)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Chest Supported Row (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Pull-Up (Weighted)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Chest Supported Row (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Pull-Up (Weighted)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Chest Supported Row (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Pull-Up (Weighted)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Chest Supported Row (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Pull-Up (Weighted)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Chest Supported Row (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Pull-Up (Weighted)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Chest Supported Row (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Pull-Up (Weighted)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Chest Supported Row (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Pull-Up (Weighted)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Chest Supported Row (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Pull-Up (Weighted)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Chest Supported Row (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Pull-Up (Weighted)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Chest Supported Row (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Pull-Up (Weighted)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Chest Supported Row (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Pull-Up (Weighted)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Chest Supported Row (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Pull-Up (Weighted)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Chest Supported Row (Machine)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Pull-Up (Weighted)
3
10 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Chest Supported Row (Machine)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Concentration Curl
2
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Concentration Curl
2
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Concentration Curl
2
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Concentration Curl
2
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Concentration Curl
2
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Concentration Curl
2
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Concentration Curl
2
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Concentration Curl
2
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Concentration Curl
2
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Concentration Curl
2
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Concentration Curl
2
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Concentration Curl
2
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Concentration Curl
2
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Concentration Curl
2
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Concentration Curl
2
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Concentration Curl
2
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Concentration Curl
2
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 10
2
Hip Thrust (Barbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
4
Concentration Curl
2
12 reps
RPE 10
5
Overhead Extension (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4
Chin-Up (Weighted)
2
12 reps
RPE 10
5
Pec Deck (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4
Chin-Up (Weighted)
2
12 reps
RPE 10
5
Pec Deck (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4
Chin-Up (Weighted)
2
12 reps
RPE 10
5
Pec Deck (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4
Chin-Up (Weighted)
2
12 reps
RPE 10
5
Pec Deck (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4
Chin-Up (Weighted)
2
12 reps
RPE 10
5
Pec Deck (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4
Chin-Up (Weighted)
2
12 reps
RPE 10
5
Pec Deck (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4
Chin-Up (Weighted)
2
12 reps
RPE 10
5
Pec Deck (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4
Chin-Up (Weighted)
2
12 reps
RPE 10
5
Pec Deck (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4
Chin-Up (Weighted)
2
12 reps
RPE 10
5
Pec Deck (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4
Chin-Up (Weighted)
2
12 reps
RPE 10
5
Pec Deck (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4
Chin-Up (Weighted)
2
12 reps
RPE 10
5
Pec Deck (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4
Chin-Up (Weighted)
2
12 reps
RPE 10
5
Pec Deck (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4
Chin-Up (Weighted)
2
12 reps
RPE 10
5
Pec Deck (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4
Chin-Up (Weighted)
2
12 reps
RPE 10
5
Pec Deck (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4
Chin-Up (Weighted)
2
12 reps
RPE 10
5
Pec Deck (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4
Chin-Up (Weighted)
2
12 reps
RPE 10
5
Pec Deck (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4
Chin-Up (Weighted)
2
12 reps
RPE 10
5
Pec Deck (Machine)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4
Chin-Up (Weighted)
2
12 reps
RPE 10
5
Pec Deck (Machine)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Hack Squat
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Hammer Curl
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Hack Squat
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Hammer Curl
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Hack Squat
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Hammer Curl
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Hack Squat
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Hammer Curl
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Hack Squat
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Hammer Curl
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Hack Squat
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Hammer Curl
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Hack Squat
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Hammer Curl
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Hack Squat
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Hammer Curl
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Hack Squat
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Hammer Curl
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Hack Squat
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Hammer Curl
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Hack Squat
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Hammer Curl
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Hack Squat
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Hammer Curl
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Hack Squat
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Hammer Curl
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Hack Squat
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Hammer Curl
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Hack Squat
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Hammer Curl
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Hack Squat
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Hammer Curl
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Hack Squat
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Hammer Curl
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Hack Squat
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Hammer Curl
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
2
Pull-Up (Weighted)
3 Sets
10 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@10
4
Chest Fly (Cable)
2 Sets
15 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
15 Reps
@10
Day 2
1
Overhead Press (Barbell)
3 Sets
10 Reps
@10
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
4
Concentration Curl
2 Sets
12 Reps
@10
5
Overhead Extension (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@10
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
4
Chin-Up (Weighted)
2 Sets
12 Reps
@10
5
Pec Deck (Machine)
2 Sets
15 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
2
Hack Squat
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Hammer Curl
2 Sets
12 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10