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BoostcampPNG

חוזק אח שלי

by Or S.

Program Description

שבוע 1-4: כמות- יותר היפרטרופיה שבועות 5-8: פירמידות- חוזק שבועות 9-12: פירמידות הפוכות- חוזקקקק כמו שאבא לימד אותי

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 31, 2024 09:13
  • Last Edited
    Jun 18, 2025 09:20

Summary

Unlock your strength potential with "חוזק אח שלי," a dynamic 12-week program designed for serious lifters looking to elevate their game. Committing to five days a week, you'll engage in a variety of targeted exercises that focus on building muscle and enhancing overall performance. From close-grip bench presses to Bulgarian split squats, each session is crafted to challenge your limits and maximize gains. Equip yourself with a full gym and get ready to transform your physique and strength—your journey starts here!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
15 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Upright Row (Cable)
2
15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
7
Bench Press (Dumbbell)
2
15 reps
RPE 7
8
Chest Fly (Machine)
2
20 reps
RPE 7
9
Bicep Curl (EZ Bar)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
12 reps
12 reps
RPE 6
RPE 7
2
French Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Upright Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
7
Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
8
Chest Fly (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
9
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
French Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Upright Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
7
Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
8
Chest Fly (Machine)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
9
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 10
2
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
4
Lateral Raise (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 10
5
Upright Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 10
6
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 10
7
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 10
8
Chest Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
9
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
15 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Upright Row (Cable)
2
15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
7
Bench Press (Dumbbell)
2
15 reps
RPE 7
8
Chest Fly (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
15 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Upright Row (Cable)
2
15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
7
Bench Press (Dumbbell)
2
15 reps
RPE 7
8
Chest Fly (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
15 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Upright Row (Cable)
2
15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
7
Bench Press (Dumbbell)
2
15 reps
RPE 7
8
Chest Fly (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
15 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Upright Row (Cable)
2
15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
7
Bench Press (Dumbbell)
2
15 reps
RPE 7
8
Chest Fly (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
15 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Upright Row (Cable)
2
15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
7
Bench Press (Dumbbell)
2
15 reps
RPE 7
8
Chest Fly (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
15 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Upright Row (Cable)
2
15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
7
Bench Press (Dumbbell)
2
15 reps
RPE 7
8
Chest Fly (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
15 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Upright Row (Cable)
2
15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
7
Bench Press (Dumbbell)
2
15 reps
RPE 7
8
Chest Fly (Machine)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
6
Standing Calf Raise
2
20 reps
RPE 7
7
Wrist Curls
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
4
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
4
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Standing Calf Raise
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Wrist Curls
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 10
4
Bulgarian Split Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 10
5
Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Standing Calf Raise
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Wrist Curls
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
15 reps
RPE 7
2
One Arm Lateral Raise (Cable)
2
15 reps
RPE 7
3
Seated Row (Cable)
2
20 reps
RPE 7
4
Lat Pulldown
2
15 reps
RPE 7
5
Hammer Curl
2
15 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
20 reps
RPE 7
7
Shrug (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Seated Row (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Seated Row (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Seated Row (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20 reps
RPE 7
2
Squat (Barbell)
2
15 reps
RPE 7
3
Back Extension (Weighted)
2
15 reps
RPE 7
4
Leg Press
2
15 reps
RPE 7
5
Hamstring Curl
2
15 reps
RPE 7
6
Calf Raise (Leg Press)
2
20 reps
RPE 7
7
Wrist Curls
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Back Extension (Weighted)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
4
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Wrist Curls
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Squat (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Back Extension (Weighted)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
4
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Hamstring Curl
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Standing Calf Raise
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Wrist Curls
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Squat (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Back Extension (Weighted)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
4
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Hamstring Curl
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Standing Calf Raise
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Wrist Curls
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15 reps
RPE 7
2
Alternating Dumbbell Curl
2
15 reps
RPE 7
3
Preacher Curl (Barbell)
2
15 reps
RPE 7
4
Seated Row (Cable)
2
15 reps
RPE 7
5
Lat Pulldown
2
15 reps
RPE 7
6
Dip (Weighted)
2
15 reps
RPE 7
7
Tricep Pushdown (Cable)
2
20 reps
RPE 7
8
Shrug (Dumbbell)
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
Alternating Dumbbell Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Concentration Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Dip (Weighted)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
8
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
Alternating Dumbbell Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Concentration Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Dip (Weighted)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
8
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
Alternating Dumbbell Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Concentration Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Dip (Weighted)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
8
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Week 1
1 / 12 Weeks
Day 5
1
Bicep Curl (Barbell)
2 Sets
15 Reps
@7
2
Alternating Dumbbell Curl
2 Sets
15 Reps
@7
3
Preacher Curl (Barbell)
2 Sets
15 Reps
@7
4
Seated Row (Cable)
2 Sets
15 Reps
@7
5
Lat Pulldown
2 Sets
15 Reps
@7
6
Dip (Weighted)
2 Sets
15 Reps
@7
7
Tricep Pushdown (Cable)
2 Sets
20 Reps
@7
8
Shrug (Dumbbell)
2 Sets
15 Reps
@7
Day 3
1
Overhead Press (Barbell)
2 Sets
15 Reps
@7
2
One Arm Lateral Raise (Cable)
2 Sets
15 Reps
@7
3
Seated Row (Cable)
2 Sets
20 Reps
@7
4
Lat Pulldown
2 Sets
15 Reps
@7
5
Hammer Curl
2 Sets
15 Reps
@7
6
Bicep Curl (EZ Bar)
2 Sets
20 Reps
@7
7
Shrug (Dumbbell)
2 Sets
15 Reps
@7
Day 1
1
Bench Press (Close Grip)
2 Sets
15 Reps
@7
2
French Press
2 Sets
15 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
5
Upright Row (Cable)
2 Sets
15 Reps
@7
6
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@7
7
Bench Press (Dumbbell)
2 Sets
15 Reps
@7
8
Chest Fly (Machine)
2 Sets
20 Reps
@7
9
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@7
Day 4
1
Leg Extension
2 Sets
20 Reps
@7
2
Squat (Barbell)
2 Sets
15 Reps
@7
3
Back Extension (Weighted)
2 Sets
15 Reps
@7
4
Leg Press
2 Sets
15 Reps
@7
5
Hamstring Curl
2 Sets
15 Reps
@7
6
Calf Raise (Leg Press)
2 Sets
20 Reps
@7
7
Wrist Curls
2 Sets
20 Reps
@7
Day 2
1
Hamstring Curl
2 Sets
20 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
15 Reps
@7
3
Leg Press
2 Sets
15 Reps
@7
4
Bulgarian Split Squat (Barbell)
2 Sets
12 Reps
@7
5
Leg Extension
2 Sets
15 Reps
@7
6
Standing Calf Raise
2 Sets
20 Reps
@7
7
Wrist Curls
2 Sets
20 Reps
@7