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Superman Stack: Instantly Double Your Power & Size

by Rahul A.
1 athletes joined

Program Description

**Optimal 2 Muscles a Day Training** is a comprehensive 4-week program designed to maximize strength and muscle growth by targeting two muscle groups each session. With 24 training days, you'll engage in a variety of exercises including bench presses, squats, and overhead presses, focusing on both compound and isolation movements. This program emphasizes progressive overload, ensuring that you continually challenge your muscles for optimal results. Get ready to push your limits and transform your physique with a structured and effective training plan!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 13, 2025 06:35
  • Last Edited
    Nov 13, 2025 07:43
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Biceps
12.3%
Upper Back
11.1%
Front Delts
9.9%
Chest
9%
Lats
7.4%
Quadriceps
7.2%
Glutes
5.9%
Forearms
5.6%
Middle Delts
5.3%
Hamstrings
5%
Abs
2.1%
Rear Delts
2%
Lower Back
1.8%
Adductors
1.3%
Calves
0.9%
Abductors
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
7
Front Raise
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
9
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
10
Push Up
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
7
Front Raise
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
9
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
10
Push Up
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
7
Front Raise
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
9
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
10
Push Up
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Decline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
7
Front Raise
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
9
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
10
Push Up
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
10
Wrist Curls
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
11
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
10
Wrist Curls
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
11
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
10
Wrist Curls
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
11
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
10 reps
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Single Arm High Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
7
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
8
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
9
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
10
Wrist Curls
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
11
Reverse Wrist Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Walking Lunge (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
7
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
9
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Walking Lunge (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
7
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
9
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Walking Lunge (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
7
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
9
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Walking Lunge (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
7
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
9
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Arnold Press
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Front Raise
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Shrug (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
8
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
9
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
10
Decline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
11
Dip (Assisted)
1
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Arnold Press
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Front Raise
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Shrug (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
8
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
9
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
10
Decline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
11
Dip (Assisted)
1
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Arnold Press
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Front Raise
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Shrug (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
8
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
9
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
10
Decline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
11
Dip (Assisted)
1
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Arnold Press
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Front Raise
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Shrug (Dumbbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
8
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
9
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
10
Decline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
11
Dip (Assisted)
1
25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
24 reps
RPE 10
2
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Spider Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Reverse Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
9
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
10
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 9
11
T-Bar Row
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
12
Reverse Wrist Curl (Barbell)
1
1
15 reps
12 reps
RPE 9
RPE 9.5
13
Wrist Extension (Dumbbell)
1
1
15 reps
12 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
24 reps
RPE 10
2
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Spider Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Reverse Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
9
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
10
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 9
11
T-Bar Row
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
12
Reverse Wrist Curl (Barbell)
1
1
15 reps
12 reps
RPE 9
RPE 9.5
13
Wrist Extension (Dumbbell)
1
1
15 reps
12 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
24 reps
RPE 10
2
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Spider Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Reverse Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
9
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
10
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 9
11
T-Bar Row
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
12
Reverse Wrist Curl (Barbell)
1
1
15 reps
12 reps
RPE 9
RPE 9.5
13
Wrist Extension (Dumbbell)
1
1
15 reps
12 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
24 reps
RPE 10
2
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
4
Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Spider Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Reverse Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
9
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
10
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 9
11
T-Bar Row
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
12
Reverse Wrist Curl (Barbell)
1
1
15 reps
12 reps
RPE 9
RPE 9.5
13
Wrist Extension (Dumbbell)
1
1
15 reps
12 reps
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Single Arm Pushdown
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
8
Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
9
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
10
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
11
Back Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Single Arm Pushdown
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
8
Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
9
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
10
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
11
Back Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Single Arm Pushdown
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
8
Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
9
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
10
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
11
Back Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Skull Crusher (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Single Arm Pushdown
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
8
Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
9
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
10
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
11
Back Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
4
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
6
Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
7
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
8
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
9
Face Pull
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
10
Push Up
2 Sets
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4 Reps
@8
@8.5
@9
@9.5
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
6 Reps
@8
@8.5
@9
@9.5
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
5
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
6
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
7
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@9
@9.5
8
Tricep Kickback
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
9
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
2
Arnold Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7.5
@8
@8.5
3
Front Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
5
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
7
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
@9
8
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
@8
@8.5
9
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
10
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
11
Dip (Assisted)
1 Set
25 Reps
@10
Day 6
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
2
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
3
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
4
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
5
Single Arm Pushdown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
6
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
7
Squat (Smith Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
8
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
9
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
10
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
11
Back Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
Day 5
1
Chin-Up (Bodyweight)
1 Set
24 Reps
@10
2
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
6
Spider Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
7
Reverse Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
8
Concentration Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
9
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
10
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@8.5
@9
11
T-Bar Row
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
12
Reverse Wrist Curl (Barbell)
1 Set
1 Set
15 Reps
12 Reps
@9
@9.5
13
Wrist Extension (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
@9
@9.5
Day 2
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Barbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
4
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
5
Dumbbell Row
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7.5
@8
@8.5
6
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@8.5
7
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
8
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
9
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
10
Wrist Curls
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
11
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@9
@9.5