logo
BoostcampPNG

5 day bodybuilding

by Austin D.
4 athletes joined

Program Description

Strength, Mass, Aesthetics

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 12, 2024 07:41
  • Last Edited
    Jun 18, 2025 11:05

Summary

Transform your physique with this comprehensive 12-week bodybuilding program designed for serious lifters. Committing to five days a week, you’ll tackle a variety of targeted workouts focusing on different muscle groups, including back and legs, to maximize hypertrophy and strength. Each session incorporates a mix of free weights and machines, ensuring a balanced approach to muscle development. Get ready to push your limits and sculpt the body you’ve always wanted!
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
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
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
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Military Press (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
15 reps
RPE 7
5
Chest Fly (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Dip (Bodyweight)
1
1
2
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Face Pull
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
4
T-Bar Row
2
1
15 reps
12 reps
RPE 7
RPE 8
5
Lat Pulldown (Single Arm)
1
1
1
15 reps
12 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Military Press (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
15 reps
RPE 7
5
Chest Fly (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Dip (Bodyweight)
1
1
2
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Face Pull
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
4
T-Bar Row
2
1
15 reps
12 reps
RPE 7
RPE 8
5
Lat Pulldown (Single Arm)
1
1
1
15 reps
12 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Military Press (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
15 reps
RPE 7
5
Chest Fly (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Dip (Bodyweight)
1
1
2
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Face Pull
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
4
T-Bar Row
2
1
15 reps
12 reps
RPE 7
RPE 8
5
Lat Pulldown (Single Arm)
1
1
1
15 reps
12 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Military Press (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
15 reps
RPE 7
5
Chest Fly (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Dip (Bodyweight)
1
1
2
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Face Pull
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
4
T-Bar Row
2
1
15 reps
12 reps
RPE 7
RPE 8
5
Lat Pulldown (Single Arm)
1
1
1
15 reps
12 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Military Press (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
15 reps
RPE 7
5
Chest Fly (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Dip (Bodyweight)
1
1
2
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Face Pull
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
4
T-Bar Row
2
1
15 reps
12 reps
RPE 7
RPE 8
5
Lat Pulldown (Single Arm)
1
1
1
15 reps
12 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Military Press (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
4
One Arm Lateral Raise (Cable)
2
15 reps
RPE 7
5
Chest Fly (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Dip (Bodyweight)
1
1
2
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Face Pull
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
4
T-Bar Row
2
1
15 reps
12 reps
RPE 7
RPE 8
5
Lat Pulldown (Single Arm)
1
1
1
15 reps
12 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Seated Wide-Grip Row (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
1
2
1
15 reps
12 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Barbell)
2
1
15 reps
12 reps
RPE 7
RPE 9
5
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Cable Crossover
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Push Up (Weighted)
3
AMRAP
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Overhead Extension (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Seated Wide-Grip Row (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
1
2
1
15 reps
12 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Barbell)
2
1
15 reps
12 reps
RPE 7
RPE 9
5
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Cable Crossover
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Push Up (Weighted)
3
AMRAP
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Overhead Extension (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Seated Wide-Grip Row (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
1
2
1
15 reps
12 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Barbell)
2
1
15 reps
12 reps
RPE 7
RPE 9
5
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Cable Crossover
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Push Up (Weighted)
3
AMRAP
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Overhead Extension (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Seated Wide-Grip Row (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
1
2
1
15 reps
12 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Barbell)
2
1
15 reps
12 reps
RPE 7
RPE 9
5
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Cable Crossover
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Push Up (Weighted)
3
AMRAP
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Overhead Extension (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Seated Wide-Grip Row (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
1
2
1
15 reps
12 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Barbell)
2
1
15 reps
12 reps
RPE 7
RPE 9
5
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Cable Crossover
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Push Up (Weighted)
3
AMRAP
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Overhead Extension (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Seated Wide-Grip Row (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 8
3
Lat Pulldown
1
2
1
15 reps
12 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Barbell)
2
1
15 reps
12 reps
RPE 7
RPE 9
5
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Cable Crossover
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Push Up (Weighted)
3
AMRAP
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Overhead Extension (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Walking Lunge
3
12 reps
RPE 8
3
Leg Extension
2
1
15 reps
12 reps
RPE 7
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Lying Leg Curl
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Leg Press (45 Degrees)
2
1
15 reps
12 reps
RPE 7
RPE 8
3
Standing Calf Raise
2
1
15 reps
12 reps
RPE 7
RPE 8
4
Leg Extension
2
1
15 reps
12 reps
RPE 7
RPE 8
5
Lying Leg Curl
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Walking Lunge
3
12 reps
RPE 8
3
Leg Extension
2
1
15 reps
12 reps
RPE 7
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Lying Leg Curl
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Leg Press (45 Degrees)
2
1
15 reps
12 reps
RPE 7
RPE 8
3
Standing Calf Raise
2
1
15 reps
12 reps
RPE 7
RPE 8
4
Leg Extension
2
1
15 reps
12 reps
RPE 7
RPE 8
5
Lying Leg Curl
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Walking Lunge
3
12 reps
RPE 8
3
Leg Extension
2
1
15 reps
12 reps
RPE 7
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Lying Leg Curl
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Leg Press (45 Degrees)
2
1
15 reps
12 reps
RPE 7
RPE 8
3
Standing Calf Raise
2
1
15 reps
12 reps
RPE 7
RPE 8
4
Leg Extension
2
1
15 reps
12 reps
RPE 7
RPE 8
5
Lying Leg Curl
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Walking Lunge
3
12 reps
RPE 8
3
Leg Extension
2
1
15 reps
12 reps
RPE 7
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Lying Leg Curl
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Leg Press (45 Degrees)
2
1
15 reps
12 reps
RPE 7
RPE 8
3
Standing Calf Raise
2
1
15 reps
12 reps
RPE 7
RPE 8
4
Leg Extension
2
1
15 reps
12 reps
RPE 7
RPE 8
5
Lying Leg Curl
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Walking Lunge
3
12 reps
RPE 8
3
Leg Extension
2
1
15 reps
12 reps
RPE 7
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Lying Leg Curl
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Leg Press (45 Degrees)
2
1
15 reps
12 reps
RPE 7
RPE 8
3
Standing Calf Raise
2
1
15 reps
12 reps
RPE 7
RPE 8
4
Leg Extension
2
1
15 reps
12 reps
RPE 7
RPE 8
5
Lying Leg Curl
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Walking Lunge
3
12 reps
RPE 8
3
Leg Extension
2
1
15 reps
12 reps
RPE 7
RPE 8
4
Leg Press (45 Degrees)
3
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
6
Lying Leg Curl
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Leg Press (45 Degrees)
2
1
15 reps
12 reps
RPE 7
RPE 8
3
Standing Calf Raise
2
1
15 reps
12 reps
RPE 7
RPE 8
4
Leg Extension
2
1
15 reps
12 reps
RPE 7
RPE 8
5
Lying Leg Curl
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Cable Crossover
2
1
15 reps
12 reps
RPE 7
RPE 8
3
Push Up (Weighted)
3
AMRAP
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
3
8 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
1
15 reps
12 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
1
15 reps
12 reps
RPE 7
RPE 8
5
Dip (Bodyweight)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Cable Crossover
2
1
15 reps
12 reps
RPE 7
RPE 8
3
Push Up (Weighted)
3
AMRAP
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
3
8 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
1
15 reps
12 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
1
15 reps
12 reps
RPE 7
RPE 8
5
Dip (Bodyweight)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Cable Crossover
2
1
15 reps
12 reps
RPE 7
RPE 8
3
Push Up (Weighted)
3
AMRAP
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
3
8 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
1
15 reps
12 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
1
15 reps
12 reps
RPE 7
RPE 8
5
Dip (Bodyweight)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Cable Crossover
2
1
15 reps
12 reps
RPE 7
RPE 8
3
Push Up (Weighted)
3
AMRAP
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
3
8 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
1
15 reps
12 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
1
15 reps
12 reps
RPE 7
RPE 8
5
Dip (Bodyweight)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Cable Crossover
2
1
15 reps
12 reps
RPE 7
RPE 8
3
Push Up (Weighted)
3
AMRAP
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
3
8 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
1
15 reps
12 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
1
15 reps
12 reps
RPE 7
RPE 8
5
Dip (Bodyweight)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Cable Crossover
2
1
15 reps
12 reps
RPE 7
RPE 8
3
Push Up (Weighted)
3
AMRAP
-
4
Pull-Up (Weighted)
3
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
3
8 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
1
15 reps
12 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
4
One Arm Lateral Raise (Cable)
2
1
15 reps
12 reps
RPE 7
RPE 8
5
Dip (Bodyweight)
1
1
1
15 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
3
Concentration Curl
2
1
15 reps
12 reps
RPE 7
RPE 8
4
Hammer Curl
1
1
1
15 reps
10 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Overhead Extension (Dumbbell)
2
1
15 reps
12 reps
RPE 7
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
3
Hammer Curl
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (Barbell)
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
3
Concentration Curl
2
1
15 reps
12 reps
RPE 7
RPE 8
4
Hammer Curl
1
1
1
15 reps
10 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Overhead Extension (Dumbbell)
2
1
15 reps
12 reps
RPE 7
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
3
Hammer Curl
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (Barbell)
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
3
Concentration Curl
2
1
15 reps
12 reps
RPE 7
RPE 8
4
Hammer Curl
1
1
1
15 reps
10 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Overhead Extension (Dumbbell)
2
1
15 reps
12 reps
RPE 7
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
3
Hammer Curl
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (Barbell)
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
3
Concentration Curl
2
1
15 reps
12 reps
RPE 7
RPE 8
4
Hammer Curl
1
1
1
15 reps
10 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Overhead Extension (Dumbbell)
2
1
15 reps
12 reps
RPE 7
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
3
Hammer Curl
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (Barbell)
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
3
Concentration Curl
2
1
15 reps
12 reps
RPE 7
RPE 8
4
Hammer Curl
1
1
1
15 reps
10 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Overhead Extension (Dumbbell)
2
1
15 reps
12 reps
RPE 7
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
3
Hammer Curl
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (Barbell)
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
3
Concentration Curl
2
1
15 reps
12 reps
RPE 7
RPE 8
4
Hammer Curl
1
1
1
15 reps
10 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Overhead Extension (Dumbbell)
2
1
15 reps
12 reps
RPE 7
RPE 8
6
Tricep Rope Push Down (Cable)
2
1
15 reps
12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
15 reps
10 reps
5 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
2
Romanian Deadlift (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 7
3
Hammer Curl
1
1
1
12 reps
10 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (Barbell)
2
1
15 reps
12 reps
RPE 7
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Stiff Leg Deadlift (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@9
2
Walking Lunge
3 Sets
12 Reps
@8
3
Leg Extension
2 Sets
1 Set
15 Reps
12 Reps
@7
@8
4
Leg Press (45 Degrees)
3 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
15 Reps
@7
6
Lying Leg Curl
2 Sets
1 Set
15 Reps
12 Reps
@7
@8
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
12 Reps
@7
@8
@9
@7
2
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@7
@8
3
Lat Pulldown
1 Set
2 Sets
1 Set
15 Reps
12 Reps
8 Reps
@7
@8
@9
4
Bicep Curl (Barbell)
2 Sets
1 Set
15 Reps
12 Reps
@7
@9
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@9
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
12 Reps
@7
@8
@9
@7
2
Cable Crossover
2 Sets
1 Set
15 Reps
12 Reps
@7
@8
3
Push Up (Weighted)
3 Sets
AMRAP
-
4
Pull-Up (Weighted)
3 Sets
AMRAP
-
5
One Arm Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
6
Rear Delt Fly (Dumbbell)
3 Sets
1 Set
15 Reps
12 Reps
@7
@8
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
12 Reps
@7
@8
@9
@7
2
Military Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@7
@8
@9
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@9
4
One Arm Lateral Raise (Cable)
2 Sets
15 Reps
@7
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@7
@8
@9
6
Dip (Bodyweight)
1 Set
1 Set
2 Sets
15 Reps
10 Reps
8 Reps
@7
@8
@9
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
-
-
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
12 Reps
@7
@8
@9
@7
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
12 Reps
@7
@8
@9
@7
3
Concentration Curl
2 Sets
1 Set
15 Reps
12 Reps
@7
@8
4
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
@7
@8
@9
5
Overhead Extension (Dumbbell)
2 Sets
1 Set
15 Reps
12 Reps
@7
@8
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
15 Reps
12 Reps
@7
@8