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Torso,limbs,P&P By FisH

by fishh s
3 athletes joined

Program Description

strength plus hypetrophy for lifters who want to focus on push workouts mon-torso tue-limbs wed-rest thurs-push fri-pull sat-push sun-rest

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 29, 2024 04:28
  • Last Edited
    Jun 18, 2025 11:22

Summary

Transform your physique in just 8 weeks with the Torso, Limbs, P&P program by FisH. This intense 5-day-a-week regimen targets your upper body, lower body, and core, ensuring a comprehensive approach to strength and muscle building. Each session is meticulously crafted with a mix of barbell, machine, and dumbbell exercises, pushing you to your limits while promoting growth and endurance. Get ready to elevate your performance and achieve the results you've been striving for!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
6
Seated Row (Cable)
3
12 reps
RPE 9
7
Rear Delt Row
3
12 reps
RPE 8
8
Lat Pulldown
3
15 reps
RPE 8.5
9
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
6
Seated Row (Cable)
3
12 reps
RPE 9
7
Rear Delt Row
3
12 reps
RPE 8
8
Lat Pulldown
3
15 reps
RPE 8.5
9
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
6
Seated Row (Cable)
3
12 reps
RPE 9
7
Rear Delt Row
3
12 reps
RPE 8
8
Lat Pulldown
3
15 reps
RPE 8.5
9
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
6
Seated Row (Cable)
3
12 reps
RPE 9
7
Rear Delt Row
3
12 reps
RPE 8
8
Lat Pulldown
3
15 reps
RPE 8.5
9
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
6
Seated Row (Cable)
3
12 reps
RPE 9
7
Rear Delt Row
3
12 reps
RPE 8
8
Lat Pulldown
3
15 reps
RPE 8.5
9
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
6
Seated Row (Cable)
3
12 reps
RPE 9
7
Rear Delt Row
3
12 reps
RPE 8
8
Lat Pulldown
3
15 reps
RPE 8.5
9
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
6
Seated Row (Cable)
3
12 reps
RPE 9
7
Rear Delt Row
3
12 reps
RPE 8
8
Lat Pulldown
3
15 reps
RPE 8.5
9
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7.5
5
Single Arm Row (Dumbbell)
3
10 reps
RPE 9.5
6
Seated Row (Cable)
3
12 reps
RPE 9
7
Rear Delt Row
3
12 reps
RPE 8
8
Lat Pulldown
3
15 reps
RPE 8.5
9
Lateral Raise (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-8 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10-12 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
8
Tricep Extension (Cable)
3
12 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-8 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10-12 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
8
Tricep Extension (Cable)
3
12 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-8 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10-12 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
8
Tricep Extension (Cable)
3
12 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-8 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10-12 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
8
Tricep Extension (Cable)
3
12 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-8 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10-12 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
8
Tricep Extension (Cable)
3
12 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-8 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10-12 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
8
Tricep Extension (Cable)
3
12 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-8 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10-12 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
8
Tricep Extension (Cable)
3
12 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-8 reps
RPE 9.5
2
Single-Leg Leg Curl
3
10-12 reps
RPE 8.5
3
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
4
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
8
Tricep Extension (Cable)
3
12 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-9 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-10 reps
12-20 reps
RPE 9.5
RPE 9
3
Shoulder Press (Plate Loaded)
3
12 reps
RPE 9
4
Lateral Raise (Machine)
4
10-15 reps
RPE 9
5
Shrug (Barbell)
4
15-20 reps
RPE 8
6
Chest Fly (Dumbbell)
2
10 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-9 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-10 reps
12-20 reps
RPE 9.5
RPE 9
3
Shoulder Press (Plate Loaded)
3
12 reps
RPE 9
4
Lateral Raise (Machine)
4
10-15 reps
RPE 9
5
Shrug (Barbell)
4
15-20 reps
RPE 8
6
Chest Fly (Dumbbell)
2
10 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-9 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-10 reps
12-20 reps
RPE 9.5
RPE 9
3
Shoulder Press (Plate Loaded)
3
12 reps
RPE 9
4
Lateral Raise (Machine)
4
10-15 reps
RPE 9
5
Shrug (Barbell)
4
15-20 reps
RPE 8
6
Chest Fly (Dumbbell)
2
10 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-9 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-10 reps
12-20 reps
RPE 9.5
RPE 9
3
Shoulder Press (Plate Loaded)
3
12 reps
RPE 9
4
Lateral Raise (Machine)
4
10-15 reps
RPE 9
5
Shrug (Barbell)
4
15-20 reps
RPE 8
6
Chest Fly (Dumbbell)
2
10 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-9 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-10 reps
12-20 reps
RPE 9.5
RPE 9
3
Shoulder Press (Plate Loaded)
3
12 reps
RPE 9
4
Lateral Raise (Machine)
4
10-15 reps
RPE 9
5
Shrug (Barbell)
4
15-20 reps
RPE 8
6
Chest Fly (Dumbbell)
2
10 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-9 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-10 reps
12-20 reps
RPE 9.5
RPE 9
3
Shoulder Press (Plate Loaded)
3
12 reps
RPE 9
4
Lateral Raise (Machine)
4
10-15 reps
RPE 9
5
Shrug (Barbell)
4
15-20 reps
RPE 8
6
Chest Fly (Dumbbell)
2
10 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-9 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-10 reps
12-20 reps
RPE 9.5
RPE 9
3
Shoulder Press (Plate Loaded)
3
12 reps
RPE 9
4
Lateral Raise (Machine)
4
10-15 reps
RPE 9
5
Shrug (Barbell)
4
15-20 reps
RPE 8
6
Chest Fly (Dumbbell)
2
10 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-9 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-10 reps
12-20 reps
RPE 9.5
RPE 9
3
Shoulder Press (Plate Loaded)
3
12 reps
RPE 9
4
Lateral Raise (Machine)
4
10-15 reps
RPE 9
5
Shrug (Barbell)
4
15-20 reps
RPE 8
6
Chest Fly (Dumbbell)
2
10 reps
RPE 9
7
Skull Crusher
3
12 reps
RPE 9
8
Tricep Extension (Dumbbell)
2
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
2
High Row
2
10 reps
RPE 9.5
3
Barbell Row
2
6-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9.5
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
2
High Row
2
10 reps
RPE 9.5
3
Barbell Row
2
6-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9.5
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
2
High Row
2
10 reps
RPE 9.5
3
Barbell Row
2
6-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9.5
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
2
High Row
2
10 reps
RPE 9.5
3
Barbell Row
2
6-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9.5
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
2
High Row
2
10 reps
RPE 9.5
3
Barbell Row
2
6-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9.5
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
2
High Row
2
10 reps
RPE 9.5
3
Barbell Row
2
6-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9.5
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
2
High Row
2
10 reps
RPE 9.5
3
Barbell Row
2
6-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9.5
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
15 reps
RPE 9
2
High Row
2
10 reps
RPE 9.5
3
Barbell Row
2
6-8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 9.5
5
Lat Pulldown (Close Grip)
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Upright Row (Barbell)
2
15 reps
RPE 9
7
Shrug (Dumbbell)
4
15 reps
RPE 9
8
Wrist Curls
4
12 reps
RPE 9.5
9
Straight Leg Calf Raise
3
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Upright Row (Barbell)
2
15 reps
RPE 9
7
Shrug (Dumbbell)
4
15 reps
RPE 9
8
Wrist Curls
4
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Upright Row (Barbell)
2
15 reps
RPE 9
7
Shrug (Dumbbell)
4
15 reps
RPE 9
8
Wrist Curls
4
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Upright Row (Barbell)
2
15 reps
RPE 9
7
Shrug (Dumbbell)
4
15 reps
RPE 9
8
Wrist Curls
4
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Upright Row (Barbell)
2
15 reps
RPE 9
7
Shrug (Dumbbell)
4
15 reps
RPE 9
8
Wrist Curls
4
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Upright Row (Barbell)
2
15 reps
RPE 9
7
Shrug (Dumbbell)
4
15 reps
RPE 9
8
Wrist Curls
4
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Upright Row (Barbell)
2
15 reps
RPE 9
7
Shrug (Dumbbell)
4
15 reps
RPE 9
8
Wrist Curls
4
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 10
4
Chest Fly (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 9
6
Upright Row (Barbell)
2
15 reps
RPE 9
7
Shrug (Dumbbell)
4
15 reps
RPE 9
8
Wrist Curls
4
12 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 3
1
Incline Bench Press (Barbell)
3 Sets
5-9 Reps
@9.5
2
Incline Chest Press (Machine)
2 Sets
1 Set
6-10 Reps
12-20 Reps
@9.5
@9
3
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@9
4
Lateral Raise (Machine)
4 Sets
10-15 Reps
@9
5
Shrug (Barbell)
4 Sets
15-20 Reps
@8
6
Chest Fly (Dumbbell)
2 Sets
10 Reps
@9
7
Skull Crusher
3 Sets
12 Reps
@9
8
Tricep Extension (Dumbbell)
2 Sets
12 Reps
@9.5
Day 2
1
Squat (Barbell)
3 Sets
1-8 Reps
@9.5
2
Single-Leg Leg Curl
3 Sets
10-12 Reps
@8.5
3
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@9.5
4
Single Leg Calf Raise
3 Sets
6-10 Reps
@9.5
5
Calf Raise (Leg Press)
3 Sets
12 Reps
@8.5
6
Hammer Curl
3 Sets
10 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
8
Tricep Extension (Cable)
3 Sets
12 Reps
@8.5
9
Wrist Curls
3 Sets
12 Reps
@9
Day 1
1
Incline Chest Press (Machine)
3 Sets
5-8 Reps
@9.5
2
Bench Press (Dumbbell)
3 Sets
6-12 Reps
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
@9.5
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7.5
5
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@9.5
6
Seated Row (Cable)
3 Sets
12 Reps
@9
7
Rear Delt Row
3 Sets
12 Reps
@8
8
Lat Pulldown
3 Sets
15 Reps
@8.5
9
Lateral Raise (Cable)
3 Sets
12 Reps
@7.5
Day 4
1
Single Arm Rear Delt Cable Fly
4 Sets
15 Reps
@9
2
High Row
2 Sets
10 Reps
@9.5
3
Barbell Row
2 Sets
6-8 Reps
@9.5
4
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@9.5
5
Lat Pulldown (Close Grip)
3 Sets
15 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
Day 5
1
Seated Overhead Press (Barbell)
3 Sets
8 Reps
@9.5
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@9.5
3
Bench Press (Dumbbell)
1 Set
6-10 Reps
@10
4
Chest Fly (Cable)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@9
6
Upright Row (Barbell)
2 Sets
15 Reps
@9
7
Shrug (Dumbbell)
4 Sets
15 Reps
@9
8
Wrist Curls
4 Sets
12 Reps
@9.5
9
Straight Leg Calf Raise
3 Sets
8 Reps
@9.5