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BoostcampPNG

5 day bodybuilding

by Austin D.
3 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
    Jul 28, 2024 08:24
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
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