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BoostcampPNG

“Beginner’s Training Blueprint

by Sundar Nikash
1 athletes joined

Program Description

“The purpose of this program is to help beginners build strength, improve overall fitness, and develop a consistent workout routine with proper guidance.”

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 30, 2025 01:13
  • Last Edited
    Sep 30, 2025 02:17
Muscle Engagement
Front
Back
MuscleSet
Chest
14.3%
Triceps
11.8%
Front Delts
10.4%
Quadriceps
10.2%
Upper Back
9.6%
Lats
8.3%
Biceps
8.2%
Hamstrings
7.3%
Glutes
6.5%
Middle Delts
3.5%
Lower Back
2.7%
Rear Delts
2%
Adductors
1.5%
Abs
1.3%
Calves
1.3%
Forearms
0.8%
Abductors
0.3%
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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
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Fly Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Chest Fly (Cable)
1
1
1
1
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Fly Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Chest Fly (Cable)
1
1
1
1
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Fly Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Chest Fly (Cable)
1
1
1
1
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Incline Fly Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Incline Fly Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Incline Fly Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Incline Fly Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Incline Fly Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Incline Fly Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Incline Fly Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Incline Fly Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Incline Fly Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Chest Fly (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
5
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Hyperextension
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Hyperextension
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Hyperextension
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Hyperextension
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Hyperextension
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Hyperextension
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Hyperextension
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Hyperextension
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Hyperextension
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Hyperextension
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Hyperextension
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Hyperextension
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Squat (Bodyweight)
3
30 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6A
Arnold Press
3
20 reps
RPE 10
7
Front Raise
3
20 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Squat (Bodyweight)
3
30 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6A
Arnold Press
3
20 reps
RPE 10
7
Front Raise
3
20 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Squat (Bodyweight)
3
30 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6A
Arnold Press
3
20 reps
RPE 10
7
Front Raise
3
20 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Squat (Bodyweight)
3
30 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6A
Arnold Press
3
20 reps
RPE 10
7
Front Raise
3
20 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Squat (Bodyweight)
3
30 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6A
Arnold Press
3
20 reps
RPE 10
7
Front Raise
3
20 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Squat (Bodyweight)
3
30 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6A
Arnold Press
3
20 reps
RPE 10
7
Front Raise
3
20 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Squat (Bodyweight)
3
30 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6A
Arnold Press
3
20 reps
RPE 10
7
Front Raise
3
20 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Squat (Bodyweight)
3
30 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6A
Arnold Press
3
20 reps
RPE 10
7
Front Raise
3
20 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Squat (Bodyweight)
3
30 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6A
Arnold Press
3
20 reps
RPE 10
7
Front Raise
3
20 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Squat (Bodyweight)
3
30 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6A
Arnold Press
3
20 reps
RPE 10
7
Front Raise
3
20 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Squat (Bodyweight)
3
30 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6A
Arnold Press
3
20 reps
RPE 10
7
Front Raise
3
20 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Squat (Bodyweight)
3
30 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6A
Arnold Press
3
20 reps
RPE 10
7
Front Raise
3
20 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Push Up
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Single Arm Pushdown
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Push Up
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Single Arm Pushdown
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Push Up
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Single Arm Pushdown
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Push Up
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Single Arm Pushdown
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Push Up
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Single Arm Pushdown
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Push Up
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Single Arm Pushdown
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Push Up
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Single Arm Pushdown
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Push Up
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Single Arm Pushdown
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Push Up
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Single Arm Pushdown
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Push Up
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Single Arm Pushdown
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Push Up
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Single Arm Pushdown
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pec Deck (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4A
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Push Up
3
10 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
7
Single Arm Pushdown
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
21s (EZ Bar)
3
21 reps
RPE 10
6
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
21s (EZ Bar)
3
21 reps
RPE 10
6
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
21s (EZ Bar)
3
21 reps
RPE 10
6
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
21s (EZ Bar)
3
21 reps
RPE 10
6
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
21s (EZ Bar)
3
21 reps
RPE 10
6
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
21s (EZ Bar)
3
21 reps
RPE 10
6
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
21s (EZ Bar)
3
21 reps
RPE 10
6
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
21s (EZ Bar)
3
21 reps
RPE 10
6
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
21s (EZ Bar)
3
21 reps
RPE 10
6
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
21s (EZ Bar)
3
21 reps
RPE 10
6
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
21s (EZ Bar)
3
21 reps
RPE 10
6
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Single Arm Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
21s (EZ Bar)
3
21 reps
RPE 10
6
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
15 reps
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Standing Calf Raise
3
20 reps
RPE 8
5
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
15 reps
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Standing Calf Raise
3
20 reps
RPE 8
5
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
15 reps
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Standing Calf Raise
3
20 reps
RPE 8
5
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
15 reps
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Standing Calf Raise
3
20 reps
RPE 8
5
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
15 reps
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Standing Calf Raise
3
20 reps
RPE 8
5
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
15 reps
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Standing Calf Raise
3
20 reps
RPE 8
5
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
15 reps
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Standing Calf Raise
3
20 reps
RPE 8
5
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
15 reps
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Standing Calf Raise
3
20 reps
RPE 8
5
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
15 reps
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Standing Calf Raise
3
20 reps
RPE 8
5
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
15 reps
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Standing Calf Raise
3
20 reps
RPE 8
5
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
15 reps
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Standing Calf Raise
3
20 reps
RPE 8
5
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
15 reps
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Standing Calf Raise
3
20 reps
RPE 8
5
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Shrug (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
@8
@8.5
@9
@9.5
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7.5
@8
@8.5
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
Day 2
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Hyperextension
3 Sets
15 Reps
@9
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@9.5
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Squat (Bodyweight)
3 Sets
30 Reps
@10
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@9.5
6A
Arnold Press
3 Sets
20 Reps
@10
7
Front Raise
3 Sets
20 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@9.5
4A
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
5
Push Up
3 Sets
10 Reps
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
7
Single Arm Pushdown
3 Sets
20 Reps
@8
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
4
Straight Arm Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
5
21s (EZ Bar)
3 Sets
21 Reps
@10
6
Concentration Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
Day 6
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
2
Walking Lunge
3 Sets
15 Reps
@10
3
Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
8 Reps
@8
@8
@8.5
@9
@9.5
4
Standing Calf Raise
3 Sets
20 Reps
@8
5
Face Pull
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
6
Shrug (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9