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BoostcampPNG

Upper body focused workout 4 days split

by Yanis D.
4 athletes joined

Program Description

To build muscles and gain strenght

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 23, 2024 07:38
  • Last Edited
    Jul 09, 2025 04:10

Summary

Transform your upper body strength with this focused 12-week program, designed for four training days each week. This split routine emphasizes essential lifts like the Bench Press and Incline Chest Fly, alongside targeted arm exercises such as Spider Curls and Skull Crushers. With a mix of barbell and dumbbell movements, you'll build muscle and enhance your definition, all from the convenience of your garage gym. Get ready to push your limits and see real results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
10
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
11
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 7
2
Spider Curl
2
7-10 reps
RPE 8
3
Hammer Curl
2
7-10 reps
RPE 8.5
4
JM Press
2
7-10 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
6
Single Arm Overhead Tricep Extension
2
7-10 reps
RPE 8
7
Incline Bench Press (Barbell)
2
7-10 reps
RPE 8
8
Incline Chest Fly (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8.5
RPE 8
9
Pullover (Dumbbell)
2
7-10 reps
RPE 7.5
10
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 8
11
Pull-Up (Bodyweight)
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
12
Y Raise (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 8
RPE 7.5
13
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
4
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
6
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
7
Sissy Squat
3
10-15 reps
RPE 8
8
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
9
Standing Calf Raise
3
12-20 reps
RPE 9
10
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 8
2
Close Feet Squats
3
15-20 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 8
4
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 8.5
5
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Shrug (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 7.5
8
Sissy Squat
3
10-15 reps
RPE 8
9
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
10
Standing Calf Raise
3
12-20 reps
RPE 9
11
Decline Crunch (Weighted)
2
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 8
2
Spider Curl
1
1
7-10 reps
7-10 reps
RPE 9
RPE 8.5
3
Hammer Curl
2
7-10 reps
RPE 9.5
4
JM Press
2
7-10 reps
RPE 9.5
5
Tate Press (Dumbell)
1
1
7-10 reps
7-10 reps
RPE 9.5
RPE 9
6
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
8
Pull-Up (Bodyweight)
2
7-10 reps
RPE 9
9
Lying Reverse Fly
2
7-10 reps
RPE 9.5
10
Lateral Raise (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
6
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
7
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
8
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Nordic Curl
3
12-18 reps
RPE 9
3
Standing Calf Raise
2
15-20 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 8.5
5
Chest Supported Row (Dumbbell)
2
7-10 reps
RPE 9
6
Yates Row (Under Hand Barbell Rows)
2
7-10 reps
RPE 9
7
Chin-Up (Bodyweight)
2
7-10 reps
RPE 9.5
8
Pullover (Dumbbell)
2
7-10 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
2
7-10 reps
RPE 9.5
10
Shrug (Dumbbell)
2
7-10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Barbell)
2 Sets
5 Reps
@8
2
Spider Curl
1 Set
1 Set
7-10 Reps
7-10 Reps
@9
@8.5
3
Hammer Curl
2 Sets
7-10 Reps
@9.5
4
JM Press
2 Sets
7-10 Reps
@9.5
5
Tate Press (Dumbell)
1 Set
1 Set
7-10 Reps
7-10 Reps
@9.5
@9
6
Skull Crusher (Barbell)
2 Sets
7-10 Reps
@9
7
Incline Bench Press (Dumbbell)
2 Sets
7-10 Reps
@9
8
Pull-Up (Bodyweight)
2 Sets
7-10 Reps
@9
9
Lying Reverse Fly
2 Sets
7-10 Reps
@9.5
10
Lateral Raise (Dumbbell)
2 Sets
7-10 Reps
@9
Day 2
1
Squat (Barbell)
2 Sets
5 Reps
@8
2
Close Feet Squats
3 Sets
15-20 Reps
@7.5
3
Chest Supported Row (Dumbbell)
2 Sets
7-10 Reps
@8
4
Yates Row (Under Hand Barbell Rows)
2 Sets
7-10 Reps
@8.5
5
Chin-Up (Bodyweight)
2 Sets
7-10 Reps
@9
6
Reverse Bicep Curl (EZ Bar)
2 Sets
7-10 Reps
@9
7
Shrug (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@7.5
8
Sissy Squat
3 Sets
10-15 Reps
@8
9
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
@8
10
Standing Calf Raise
3 Sets
12-20 Reps
@9
11
Decline Crunch (Weighted)
2 Sets
10-12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
@7
2
Spider Curl
2 Sets
7-10 Reps
@8
3
Hammer Curl
2 Sets
7-10 Reps
@8.5
4
JM Press
2 Sets
7-10 Reps
@9
5
Skull Crusher (Barbell)
1 Set
1 Set
7-10 Reps
7-10 Reps
@9
@8.5
6
Single Arm Overhead Tricep Extension
2 Sets
7-10 Reps
@8
7
Incline Bench Press (Barbell)
2 Sets
7-10 Reps
@8
8
Incline Chest Fly (Dumbbell)
1 Set
1 Set
7-10 Reps
7-10 Reps
@8.5
@8
9
Pullover (Dumbbell)
2 Sets
7-10 Reps
@7.5
10
Reverse Bicep Curl (EZ Bar)
2 Sets
7-10 Reps
@8
11
Pull-Up (Bodyweight)
1 Set
1 Set
7-10 Reps
7-10 Reps
@9
@8.5
12
Y Raise (Dumbbell)
1 Set
1 Set
7-10 Reps
7-10 Reps
@8
@7.5
13
Lateral Raise (Dumbbell)
2 Sets
7-10 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
@8.5
2
Nordic Curl
3 Sets
12-18 Reps
@9
3
Standing Calf Raise
2 Sets
15-20 Reps
@9
4
Seated Calf Raise
3 Sets
15-20 Reps
@8.5
5
Chest Supported Row (Dumbbell)
2 Sets
7-10 Reps
@9
6
Yates Row (Under Hand Barbell Rows)
2 Sets
7-10 Reps
@9
7
Chin-Up (Bodyweight)
2 Sets
7-10 Reps
@9.5
8
Pullover (Dumbbell)
2 Sets
7-10 Reps
@9
9
Reverse Bicep Curl (EZ Bar)
2 Sets
7-10 Reps
@9.5
10
Shrug (Dumbbell)
2 Sets
7-10 Reps
@9