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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 22, 2025 11:16
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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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
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