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Brad's Hypertrophy Program

by Bradley Riordan

Program Description

Build as much muscle as physically possible in the shortest amount of time. This low volume high intensity approach to training focuses on time efficiency and emphasises recovery.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 06, 2024 08:51
  • Last Edited
    Jul 06, 2024 08:57
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
7-12 reps
7-12 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
10-15 reps
RPE 10
4
Laying Incline Bench Lateral Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
7-12 reps
7-12 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
10-15 reps
RPE 10
4
Laying Incline Bench Lateral Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
7-12 reps
7-12 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
10-15 reps
RPE 10
4
Laying Incline Bench Lateral Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
7-12 reps
7-12 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
10-15 reps
RPE 10
4
Laying Incline Bench Lateral Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
7-12 reps
7-12 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
10-15 reps
RPE 10
4
Laying Incline Bench Lateral Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
7-12 reps
RPE 6
2
Pec Deck (Machine)
1
8-12 reps
RPE 7
3
Shoulder Press (Machine)
1
10-15 reps
RPE 6
4
Laying Incline Bench Lateral Raise
2
1
8-15 reps
8-15 reps
RPE 6
RPE 7
5
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 6
6
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 6
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
7-12 reps
7-12 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
10-15 reps
RPE 10
4
Laying Incline Bench Lateral Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
7-12 reps
7-12 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
10-15 reps
RPE 10
4
Laying Incline Bench Lateral Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
7-12 reps
7-12 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
10-15 reps
RPE 10
4
Laying Incline Bench Lateral Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
7-12 reps
7-12 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
10-15 reps
RPE 10
4
Laying Incline Bench Lateral Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
7-12 reps
7-12 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
10-15 reps
RPE 10
4
Laying Incline Bench Lateral Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
7-12 reps
7-12 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
10-15 reps
RPE 10
4
Laying Incline Bench Lateral Raise
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
1
8-15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
8-12 reps
RPE 10
4
Sideways Single Arm Lat Pull
2
8-15 reps
RPE 10
5
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Incline Curl Cable
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Hammer Curl
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
8-12 reps
RPE 10
4
Sideways Single Arm Lat Pull
2
8-15 reps
RPE 10
5
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Incline Curl Cable
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Hammer Curl
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
8-12 reps
RPE 10
4
Sideways Single Arm Lat Pull
2
8-15 reps
RPE 10
5
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Incline Curl Cable
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Hammer Curl
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
8-12 reps
RPE 10
4
Sideways Single Arm Lat Pull
2
8-15 reps
RPE 10
5
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Incline Curl Cable
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Hammer Curl
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
8-12 reps
RPE 10
4
Sideways Single Arm Lat Pull
2
8-15 reps
RPE 10
5
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Incline Curl Cable
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Hammer Curl
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 6
2
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 6
3
Seated Row (Machine)
1
8-12 reps
RPE 6
4
Sideways Single Arm Lat Pull
2
8-15 reps
RPE 6
5
Rear Delt Fly (Cable)
2
10-15 reps
RPE 6
6
Incline Curl Cable
1
8-15 reps
RPE 6
7
Hammer Curl
2
8-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
8-12 reps
RPE 10
4
Sideways Single Arm Lat Pull
2
8-15 reps
RPE 10
5
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Incline Curl Cable
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Hammer Curl
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
8-12 reps
RPE 10
4
Sideways Single Arm Lat Pull
2
8-15 reps
RPE 10
5
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Incline Curl Cable
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Hammer Curl
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
8-12 reps
RPE 10
4
Sideways Single Arm Lat Pull
2
8-15 reps
RPE 10
5
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Incline Curl Cable
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Hammer Curl
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
8-12 reps
RPE 10
4
Sideways Single Arm Lat Pull
2
8-15 reps
RPE 10
5
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Incline Curl Cable
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Hammer Curl
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
8-12 reps
RPE 10
4
Sideways Single Arm Lat Pull
2
8-15 reps
RPE 10
5
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Incline Curl Cable
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Hammer Curl
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
8-12 reps
RPE 10
4
Sideways Single Arm Lat Pull
2
8-15 reps
RPE 10
5
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
6
Incline Curl Cable
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Hammer Curl
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Leg Extension
3
8-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
5
Seated Hamstring Curl
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Leg Extension
3
8-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
5
Seated Hamstring Curl
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Leg Extension
3
8-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
5
Seated Hamstring Curl
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Leg Extension
3
8-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
5
Seated Hamstring Curl
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Leg Extension
3
8-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
5
Seated Hamstring Curl
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 4
RPE 6
2
Leg Extension
3
8-15 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 5
4
Calf Raise (Leg Press)
3
10-20 reps
RPE 7
5
Seated Hamstring Curl
2
8-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Leg Extension
3
8-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
5
Seated Hamstring Curl
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Leg Extension
3
8-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
5
Seated Hamstring Curl
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Leg Extension
3
8-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
5
Seated Hamstring Curl
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Leg Extension
3
8-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
5
Seated Hamstring Curl
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Leg Extension
3
8-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
5
Seated Hamstring Curl
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 7
RPE 8
2
Leg Extension
3
8-15 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
4
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
5
Seated Hamstring Curl
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
1
8-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension V Bar
2
8-15 reps
RPE 10
7A
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7B
Single Arm Overhead Tricep Extension
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
1
8-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension V Bar
2
8-15 reps
RPE 10
7A
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7B
Single Arm Overhead Tricep Extension
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
1
8-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension V Bar
2
8-15 reps
RPE 10
7A
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7B
Single Arm Overhead Tricep Extension
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
1
8-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension V Bar
2
8-15 reps
RPE 10
7A
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7B
Single Arm Overhead Tricep Extension
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
1
8-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension V Bar
2
8-15 reps
RPE 10
7A
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7B
Single Arm Overhead Tricep Extension
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 5
2
Pec Deck (Machine)
1
8-15 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 6
4
Lateral Raise (Cable)
2
10-12 reps
RPE 5
5
Tricep Rope Push Down (Cable)
1
8-15 reps
RPE 6
6
Overhead Tricep Extension V Bar
2
8-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
1
8-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension V Bar
2
8-15 reps
RPE 10
7A
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7B
Single Arm Overhead Tricep Extension
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
1
8-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension V Bar
2
8-15 reps
RPE 10
7A
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7B
Single Arm Overhead Tricep Extension
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
1
8-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension V Bar
2
8-15 reps
RPE 10
7A
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7B
Single Arm Overhead Tricep Extension
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
1
8-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension V Bar
2
8-15 reps
RPE 10
7A
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7B
Single Arm Overhead Tricep Extension
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
1
8-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension V Bar
2
8-15 reps
RPE 10
7A
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7B
Single Arm Overhead Tricep Extension
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
2
Pec Deck (Machine)
1
8-15 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9
4
Lateral Raise (Cable)
2
10-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6
Overhead Tricep Extension V Bar
2
8-15 reps
RPE 10
7A
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7B
Single Arm Overhead Tricep Extension
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row Wide Grips
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
1
8-15 reps
RPE 10
3
Dumbbell Incline Row
2
6-10 reps
RPE 10
4A
Face Pull
2
8-15 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
5
Seated Dumbbell Curl
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
7
Behind-The-Back Barbell Wrist Curls
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row Wide Grips
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
1
8-15 reps
RPE 10
3
Dumbbell Incline Row
2
6-10 reps
RPE 10
4A
Face Pull
2
8-15 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
5
Seated Dumbbell Curl
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
7
Behind-The-Back Barbell Wrist Curls
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row Wide Grips
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
1
8-15 reps
RPE 10
3
Dumbbell Incline Row
2
6-10 reps
RPE 10
4A
Face Pull
2
8-15 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
5
Seated Dumbbell Curl
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
7
Behind-The-Back Barbell Wrist Curls
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row Wide Grips
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
1
8-15 reps
RPE 10
3
Dumbbell Incline Row
2
6-10 reps
RPE 10
4A
Face Pull
2
8-15 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
5
Seated Dumbbell Curl
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
7
Behind-The-Back Barbell Wrist Curls
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row Wide Grips
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
1
8-15 reps
RPE 10
3
Dumbbell Incline Row
2
6-10 reps
RPE 10
4A
Face Pull
2
8-15 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
5
Seated Dumbbell Curl
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
7
Behind-The-Back Barbell Wrist Curls
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row Wide Grips
1
8-15 reps
RPE 5
2
Wide Grip Lat Pulldown
1
8-15 reps
RPE 6
3
Dumbbell Incline Row
2
6-10 reps
RPE 5
4
Seated Dumbbell Curl
2
8-12 reps
RPE 6
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 6
6
Behind-The-Back Barbell Wrist Curls
2
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row Wide Grips
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
1
8-15 reps
RPE 10
3
Dumbbell Incline Row
2
6-10 reps
RPE 10
4A
Face Pull
2
8-15 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
5
Seated Dumbbell Curl
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
7
Behind-The-Back Barbell Wrist Curls
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row Wide Grips
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
1
8-15 reps
RPE 10
3
Dumbbell Incline Row
2
6-10 reps
RPE 10
4A
Face Pull
2
8-15 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
5
Seated Dumbbell Curl
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
7
Behind-The-Back Barbell Wrist Curls
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row Wide Grips
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
1
8-15 reps
RPE 10
3
Dumbbell Incline Row
2
6-10 reps
RPE 10
4A
Face Pull
2
8-15 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
5
Seated Dumbbell Curl
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
7
Behind-The-Back Barbell Wrist Curls
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row Wide Grips
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
1
8-15 reps
RPE 10
3
Dumbbell Incline Row
2
6-10 reps
RPE 10
4A
Face Pull
2
8-15 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
5
Seated Dumbbell Curl
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
7
Behind-The-Back Barbell Wrist Curls
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row Wide Grips
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
1
8-15 reps
RPE 10
3
Dumbbell Incline Row
2
6-10 reps
RPE 10
4A
Face Pull
2
8-15 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
5
Seated Dumbbell Curl
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
7
Behind-The-Back Barbell Wrist Curls
2
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row Wide Grips
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
1
8-15 reps
RPE 10
3
Dumbbell Incline Row
2
6-10 reps
RPE 10
4A
Face Pull
2
8-15 reps
RPE 10
4B
Rear Delt Fly (Cable)
2
8-15 reps
RPE 10
5
Seated Dumbbell Curl
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
7
Behind-The-Back Barbell Wrist Curls
2
10-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
7-12 Reps
7-12 Reps
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Shoulder Press (Machine)
1 Set
10-15 Reps
@10
4
Laying Incline Bench Lateral Raise
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Single Arm Tricep Extension (Cable)
1 Set
8-15 Reps
@10
7
Overhead Tricep Extension (Cable)
1 Set
8-15 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
1 Set
8-12 Reps
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Row (Machine)
1 Set
8-12 Reps
@10
4
Sideways Single Arm Lat Pull
2 Sets
8-15 Reps
@10
5
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
6
Incline Curl Cable
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
7
Hammer Curl
2 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7
@8
2
Leg Extension
3 Sets
8-15 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
4
Calf Raise (Leg Press)
3 Sets
10-20 Reps
@10
5
Seated Hamstring Curl
2 Sets
8-15 Reps
@10
Day 4
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@9
2
Pec Deck (Machine)
1 Set
8-15 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
@9
4
Lateral Raise (Cable)
2 Sets
10-12 Reps
@10
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
6
Overhead Tricep Extension V Bar
2 Sets
8-15 Reps
@10
7A
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
7B
Single Arm Overhead Tricep Extension
2 Sets
8-10 Reps
@10
Day 5
1
Seated Row Wide Grips
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
2
Wide Grip Lat Pulldown
1 Set
8-15 Reps
@10
3
Dumbbell Incline Row
2 Sets
6-10 Reps
@10
4A
Face Pull
2 Sets
8-15 Reps
@10
4B
Rear Delt Fly (Cable)
2 Sets
8-15 Reps
@10
5
Seated Dumbbell Curl
2 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
7
Behind-The-Back Barbell Wrist Curls
2 Sets
10-20 Reps
@10