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
- LevelBeginner
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedSep 30, 2025 01:13
- Last EditedNov 04, 2025 06:06
Summary
Kickstart your fitness journey with the **Beginner’s Training Blueprint**, a comprehensive 12-week program designed for those new to strength training. With six days of targeted workouts each week, you'll build a solid foundation through essential exercises like the Dumbbell Bench Press and Barbell Row, focusing on major muscle groups for balanced development. This program not only enhances strength but also boosts your confidence as you progress. Get ready to transform your body and embrace a healthier lifestyle!
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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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Row1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Underhand Lat Pulldown1 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
Hyperextension3 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 Extension1 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 Press3 Sets
20 Reps
@10
7
Front Raise3 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 Up3 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 Pushdown3 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 Pulldown1 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 Pulldown1 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 Curl1 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 Lunge3 Sets
15 Reps
@10
3
Leg Curl1 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 Raise3 Sets
20 Reps
@8
5
Face Pull1 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