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Gojo Satoru Physique 12 Week Workout Progra

by Cristian Canales Santos

Program Description

To build a strong, lean, Gojo-inspired physique by developing broad shoulders, a defined upper body, and a powerful V-taper, while safely balancing the demands of a construction lifestyle. This program strengthens the body, sharpens aesthetics, and improves daily performance through smart training, and consistent progression.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 09, 2025 04:54
  • Last Edited
    Dec 09, 2025 06:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.8%
Upper Back
14.2%
Front Delts
13%
Lats
9.9%
Middle Delts
9.5%
Biceps
9.3%
Chest
6.8%
Rear Delts
5.7%
Hamstrings
4.9%
Quadriceps
3.4%
Glutes
3.4%
Forearms
2.2%
Calves
2%
Abductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Seated Shoulder Press (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 7-6
RPE 7-8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8
6
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 7-6
RPE 7-8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8
6
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 7-6
RPE 7-8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8
6
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 7-6
RPE 7-8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8
6
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 7-6
RPE 7-8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8
6
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 7-6
RPE 7-8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8
6
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 7-6
RPE 7-8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8
6
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 7-6
RPE 7-8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8
6
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 7-6
RPE 7-8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8
6
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 7-6
RPE 7-8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8
6
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 7-6
RPE 7-8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8
6
Face Pull
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 7-6
RPE 7-8
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Cable)
3
10-12 reps
RPE 8
6
Face Pull
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Pull-Up (Assisted)
3
6-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Pull-Up (Assisted)
3
6-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Pull-Up (Assisted)
3
6-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Pull-Up (Assisted)
3
6-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Pull-Up (Assisted)
3
6-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Pull-Up (Assisted)
3
6-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Pull-Up (Assisted)
3
6-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Pull-Up (Assisted)
3
6-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Pull-Up (Assisted)
3
6-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Pull-Up (Assisted)
3
6-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Pull-Up (Assisted)
3
6-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
RPE 8
2
Seated Row (Cable)
4
8-12 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Pull-Up (Assisted)
3
6-10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Seated Hamstring Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
3
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Bicep Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Pull-Up (Assisted)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
7
Straight Arm Pulldown
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Pull-Up (Assisted)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Pull-Up (Assisted)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Pull-Up (Assisted)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Pull-Up (Assisted)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Pull-Up (Assisted)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Pull-Up (Assisted)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Pull-Up (Assisted)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Pull-Up (Assisted)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Pull-Up (Assisted)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Pull-Up (Assisted)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12-20 reps
12-20 reps
RPE 8
RPE 10
2
Pull-Up (Assisted)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
4 Sets
8-12 Reps
@8
2
Seated Row (Cable)
4 Sets
8-12 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@8
4
Pull-Up (Assisted)
3 Sets
6-10 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
6
Face Pull
3 Sets
15 Reps
@8
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
6-10 Reps
6-10 Reps
@7-6
@7-8
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
4
Shoulder Press (Machine)
3 Sets
10 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
@8
6
Face Pull
3 Sets
15-20 Reps
@8
Day 3
1
Leg Press
4 Sets
8-12 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
3
Seated Hamstring Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@10
4
Calf Raise (Machine)
4 Sets
12-15 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
2
Chest Press (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@10
3
Tricep Rope Push Down (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@10
4
Hammer Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@10
5
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@10
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@10
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
1 Set
12-20 Reps
12-20 Reps
@8
@10
2
Pull-Up (Assisted)
3 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Bicep Curl (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
7
Straight Arm Pulldown
2 Sets
12-15 Reps
@8