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BoostcampPNG

Superman Physique

by Kush Kapoor

Program Description

Inspired by RP’s Superman Workout, with manageable volume.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 30, 2025 08:08
  • Last Edited
    May 30, 2025 09:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
2
6-12 reps
RPE 9.5
3
Preacher Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Face Pull
1
1
1
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
2
6-12 reps
RPE 9.5
3
Preacher Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Face Pull
1
1
1
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
2
6-12 reps
RPE 9.5
3
Preacher Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Face Pull
1
1
1
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
2
6-12 reps
RPE 9.5
3
Preacher Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Face Pull
1
1
1
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
2
6-12 reps
RPE 9.5
3
Preacher Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Face Pull
1
1
1
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
2
6-12 reps
RPE 9.5
3
Preacher Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Face Pull
1
1
1
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
2
6-12 reps
RPE 9.5
3
Preacher Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Face Pull
1
1
1
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
3
Underhand Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Weighted)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
3
Underhand Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Weighted)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
3
Underhand Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Weighted)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
3
Underhand Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Weighted)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
3
Underhand Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Weighted)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
3
Underhand Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Weighted)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
3
Underhand Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Dip (Weighted)
1
1
1
RPE 9
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
2
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Chin-Up (Weighted)
1
1
1
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
2
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Chin-Up (Weighted)
1
1
1
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
2
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Chin-Up (Weighted)
1
1
1
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
2
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Chin-Up (Weighted)
1
1
1
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
2
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Chin-Up (Weighted)
1
1
1
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
2
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Chin-Up (Weighted)
1
1
1
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
2
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Chin-Up (Weighted)
1
1
1
RPE 9
RPE 9.5
RPE 10
4
Preacher Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Bayesian Curl
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Bayesian Curl
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Bayesian Curl
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Bayesian Curl
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Bayesian Curl
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Bayesian Curl
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lateral Raise (Cable)
1
1
15 reps
15 reps
RPE 9.5
RPE 10
5
Tricep Kickback
1
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Bayesian Curl
2
15 reps
RPE 7
Week 1
1 / 7 Weeks
Day 1
1
Chest Supported Row (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
3
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
5
Tricep Kickback
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
6
Bayesian Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
Day 3
1
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
2
Lateral Raise (Cable)
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
3
Underhand Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
4
Dip (Weighted)
1 Set
1 Set
1 Set
@9
@9.5
@10
5
Tricep Kickback
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Bayesian Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
2
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
@9
@9.5
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
2
Chest Fly (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
4
Lateral Raise (Cable)
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
5
Tricep Kickback
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Bayesian Curl
2 Sets
15 Reps
@7
Day 2
1
Leg Curl
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9.5
@10
2
Squat (Barbell)
2 Sets
6-12 Reps
@9.5
3
Preacher Curl (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
5
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Face Pull
1 Set
1 Set
1 Set
@9
@9.5
@10