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Fall Arc 2025

by Darian R.

Program Description

Increase Bench

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 05, 2025 05:33
  • Last Edited
    Oct 05, 2025 06:48

Summary

Embark on a transformative 12-week journey with the Fall Arc 2025 program, designed for dedicated lifters seeking to build strength and muscle. Committing to five days a week, you'll engage in a balanced mix of compound and isolation exercises, including barbell bench presses, lat pulldowns, and squats, all tailored to challenge your limits. Each session is crafted to maximize intensity and volume, ensuring you make measurable gains in strength and endurance. Equip yourself with the full gym experience and get ready to elevate your fitness game this fall!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.2%
Triceps
11.9%
Upper Back
10%
Chest
9.8%
Front Delts
8.6%
Lats
7.5%
Hamstrings
7%
Middle Delts
5.9%
Forearms
5.2%
Rear Delts
4.9%
Quadriceps
4.8%
Glutes
4.8%
Lower Back
3.9%
Calves
2.2%
Abs
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
2 reps
RPE 9
RPE 9
2
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 10
-
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4A
Dip (Assisted)
3
8-10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
2 reps
RPE 9
RPE 9
2
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 10
-
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4A
Dip (Assisted)
3
8-10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
8 reps
RPE 9
RPE 9
2
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 10
-
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4A
Dip (Assisted)
3
8-10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 10
-
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4A
Dip (Assisted)
3
8-10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 10
-
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4A
Dip (Assisted)
3
8-10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
2 reps
RPE 9
RPE 9
2
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 10
-
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4A
Dip (Assisted)
3
8-10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
2 reps
RPE 9
RPE 9
2
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 10
-
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4A
Dip (Assisted)
3
8-10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6 reps
8 reps
RPE 9
RPE 9
2
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 10
-
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4A
Dip (Assisted)
3
8-10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 10
-
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4A
Dip (Assisted)
3
8-10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 10
-
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4A
Dip (Assisted)
3
8-10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 6
2
Incline Chest Press (Machine)
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
12 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 10
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
12 reps
RPE 9
4
Skull Crusher (Barbell)
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Bayesian Curl
3
10-12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5A
Reverse Pec Deck
3
12-15 reps
RPE 9
5B
Hammer Curl (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Bayesian Curl
3
10-12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5A
Reverse Pec Deck
3
12-15 reps
RPE 9
5B
Hammer Curl (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Bayesian Curl
3
10-12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5A
Reverse Pec Deck
3
12-15 reps
RPE 9
5B
Hammer Curl (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Bayesian Curl
3
10-12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5A
Reverse Pec Deck
3
12-15 reps
RPE 9
5B
Hammer Curl (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Bayesian Curl
3
10-12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5A
Reverse Pec Deck
3
12-15 reps
RPE 9
5B
Hammer Curl (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Bayesian Curl
3
10-12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5A
Reverse Pec Deck
3
12-15 reps
RPE 9
5B
Hammer Curl (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Bayesian Curl
3
10-12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5A
Reverse Pec Deck
3
12-15 reps
RPE 9
5B
Hammer Curl (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Bayesian Curl
3
10-12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5A
Reverse Pec Deck
3
12-15 reps
RPE 9
5B
Hammer Curl (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Bayesian Curl
3
10-12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5A
Reverse Pec Deck
3
12-15 reps
RPE 9
5B
Hammer Curl (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
RPE 8
2
Bayesian Curl
3
10-12 reps
RPE 8
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
5A
Reverse Pec Deck
3
12-15 reps
RPE 9
5B
Hammer Curl (Cable)
2
10-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
2 Reps
2 Reps
@9
@9
@9
@9
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@10
-
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4A
Dip (Assisted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@10
@10
@10
4B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
2
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
3
T-Bar Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
4
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
5
Reverse Pec Deck
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
Day 3
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8
@8
2
Hack Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Seated Calf Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@10
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@9
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@10
@10
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
4
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@10
@10
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
Day 5
1
Barbell Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
2
Bayesian Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
4
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
5A
Reverse Pec Deck
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
5B
Hammer Curl (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9