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BoostcampPNG

Colkin’s

by Coulton S.

Program Description

To train

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 27, 2025 06:47
  • Last Edited
    Sep 16, 2025 10:22
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.6%
Biceps
11.3%
Quadriceps
11.2%
Triceps
10.5%
Lats
9.3%
Hamstrings
6.7%
Front Delts
6.1%
Chest
5.7%
Calves
5.6%
Glutes
5.5%
Middle Delts
5.1%
Rear Delts
4.9%
Forearms
2.1%
Adductors
1.1%
Lower Back
0.9%
Abductors
0.7%
Abs
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-15 reps
8-10 reps
8-10 reps
3-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
3
Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8
4
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
5
Single Arm Rear Delt Fly (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
10-15 reps
10-15 reps
8-15 reps
RPE 6
RPE 7
RPE 8
2
Underhand Lat Pulldown
1
1
2
10-15 reps
10-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Dumbbell Row
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
2
8-15 reps
8-12 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-8 reps
RPE 6
RPE 7
RPE 7
RPE 8
1B
Standing Calf Raise
1
1
1
1
10-15 reps
8-10 reps
5-10 reps
3-10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Seated Calf Raise
2
2
10-20 reps
10-15 reps
RPE 7
RPE 8
4
Leg Press
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
5
Lunge (Dumbbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
8-15 reps
8-12 reps
8-12 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-12 reps
RPE 7
RPE 8
RPE 8
3
Rear Delt Fly (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 8
4
Barbell Row
1
1
2
10-15 reps
8-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Lat Pulldown
1
1
1
10-12 reps
8-12 reps
5-10 reps
RPE 7
RPE 7
RPE 8
6
Face Pull
2
1
10-15 reps
10-15 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
2
Hammer Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3A
Tricep Extension (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
3B
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Incline Curl (Dumbbell)
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
1
2
10-15 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
1B
Calf Raise (Leg Press)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
2
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Front Squat (Barbell)
1
2
8-10 reps
5-10 reps
RPE 7
RPE 8
4
Sissy Squat
2
5-10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
8-10 Reps
3-8 Reps
@6
@7
@8
@9
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@7
@8
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-10 Reps
@7
@8
@8
4
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-12 Reps
@8
@8
@9
5
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-12 Reps
@7
@8
@8
6
Pec Fly (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@7
@8
7
Dip (Bodyweight)
2 Sets
8 Reps
@8
Day 2
1
Seated Row (Machine)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
8-15 Reps
@6
@7
@8
2
Underhand Lat Pulldown
1 Set
1 Set
2 Sets
10-15 Reps
10-12 Reps
8-12 Reps
@6
@7
@8
3
Barbell Row
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-12 Reps
@7
@8
@8
4
Dumbbell Row
1 Set
2 Sets
8-15 Reps
8-12 Reps
@7
@8
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-12 Reps
@7
@8
@8
6
Incline Curl (Dumbbell)
1 Set
2 Sets
8-15 Reps
8-12 Reps
@7
@8
Day 3
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
5-10 Reps
3-8 Reps
@6
@7
@7
@8
1B
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-10 Reps
5-10 Reps
3-10 Reps
@6
@7
@7
@8
2
Leg Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@7
@8
3
Seated Calf Raise
2 Sets
2 Sets
10-20 Reps
10-15 Reps
@7
@8
4
Leg Press
1 Set
2 Sets
5-10 Reps
5-10 Reps
@7
@8
5
Lunge (Dumbbell)
1 Set
2 Sets
5-10 Reps
5-10 Reps
@7
@8
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-12 Reps
8-12 Reps
8-10 Reps
@6
@7
@8
@8
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-12 Reps
@7
@8
@8
3
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@7
@8
4
Barbell Row
1 Set
1 Set
2 Sets
10-15 Reps
8-15 Reps
8-12 Reps
@6
@7
@8
5
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
8-12 Reps
5-10 Reps
@7
@7
@8
6
Face Pull
2 Sets
1 Set
10-15 Reps
10-15 Reps
@7
@8
Day 5
1
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-12 Reps
@7
@8
@8
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-12 Reps
@7
@8
@8
3A
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-12 Reps
@7
@8
@8
3B
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-12 Reps
@7
@8
@8
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-10 Reps
@7
@8
@9
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-12 Reps
@7
@8
@9
Day 6
1A
Leg Press
1 Set
1 Set
2 Sets
10-15 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
1B
Calf Raise (Leg Press)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
2
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
3
Front Squat (Barbell)
1 Set
2 Sets
8-10 Reps
5-10 Reps
@7
@8
4
Sissy Squat
2 Sets
5-10 Reps
@7