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KENSHIRO

by Idir A.

Program Description

Well rounded

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 24, 2024 08:15
  • Last Edited
    Jul 30, 2025 04:46

Summary

Unleash your potential with the KENSHIRO program, a dynamic 12-week training plan designed to sculpt your upper body and strengthen your core. With five training days each week, you'll engage in targeted workouts like Pecs/Arms, Hamstrings/Traps/Abs, and Lats/Arms, utilizing a mix of machines and free weights to maximize muscle growth and endurance. This program is perfect for those ready to push their limits and achieve a powerful physique. Get ready to transform your workouts and elevate your strength!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
AD Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5
Lateral Raise (Machine)
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2A
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2B
Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2A
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2B
Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2A
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2B
Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2A
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2B
Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2A
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2B
Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2A
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2B
Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2A
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2B
Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2A
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2B
Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2A
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2B
Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2A
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2B
Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8.5
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
AD Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5
Lateral Raise (Machine)
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 8.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5
Sit Up
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 8.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5
Sit Up
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 8.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5
Sit Up
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 8.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5
Sit Up
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 8.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5
Sit Up
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 8.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5
Sit Up
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 8.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5
Sit Up
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 8.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5
Sit Up
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 8.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5
Sit Up
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 8.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5
Sit Up
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 8.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5
Sit Up
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 8.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5
Sit Up
1
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5A
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
5B
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
3
Pullover (Machine)
3
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5A
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
5B
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
3
Pullover (Machine)
3
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5A
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
5B
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
3
Pullover (Machine)
3
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5A
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
5B
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
3
Pullover (Machine)
3
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5A
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
5B
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
3
Pullover (Machine)
3
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5A
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
5B
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
3
Pullover (Machine)
3
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5A
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
5B
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
3
Pullover (Machine)
3
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5A
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
5B
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
3
Pullover (Machine)
3
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5A
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
5B
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
3
Pullover (Machine)
3
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5A
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
5B
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Hammer Curl
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
3
Pullover (Machine)
3
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5A
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
5B
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Chest Supported Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5A
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
5B
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
8-10 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Sit Up
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
8-10 reps
RPE 9
2
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
French Press
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Sit Up
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
8-10 reps
RPE 9
2
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
French Press
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Sit Up
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
8-10 reps
RPE 9
2
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
French Press
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Sit Up
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
8-10 reps
RPE 9
2
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
French Press
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Sit Up
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
8-10 reps
RPE 9
2
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
French Press
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Sit Up
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
8-10 reps
RPE 9
2
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
French Press
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Sit Up
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
8-10 reps
RPE 9
2
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
French Press
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Sit Up
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
8-10 reps
RPE 9
2
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
French Press
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Sit Up
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
8-10 reps
RPE 9
2
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
French Press
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Sit Up
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
8-10 reps
RPE 9
2
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
3
French Press
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Sit Up
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
8-10 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Sit Up
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
AD Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5
Lateral Raise (Machine)
3
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-7 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
3
Leg Extension
3
8-10 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-7 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
3
Leg Extension
3
8-10 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-7 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
3
Leg Extension
3
8-10 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-7 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
3
Leg Extension
3
8-10 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-7 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
3
Leg Extension
3
8-10 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-7 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
3
Leg Extension
3
8-10 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-7 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
3
Leg Extension
3
8-10 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-7 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
3
Leg Extension
3
8-10 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-7 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
3
Leg Extension
3
8-10 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-7 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
3
Leg Extension
3
8-10 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
AD Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 8.5
5
Lateral Raise (Machine)
3
10-12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8.5
@9
2
Preacher Curl (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@9
3
AD Press (Smith Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@9
4
Chest Fly (Machine)
3 Sets
8-12 Reps
@8.5
5
Lateral Raise (Machine)
3 Sets
10-12 Reps
@8.5
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
6-8 Reps
5-7 Reps
5-7 Reps
@6.5
@9
@9.5
2
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@9
3
Shrug (Barbell)
3 Sets
8-12 Reps
@8.5
4
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
5
Sit Up
1 Set
2 Sets
-
-
Day 3
1
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
2
Chest Supported Row (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7.5
@8.5
3
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8.5
4
Rear Delt Fly (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@9
5A
JM Press (Smith Machine)
3 Sets
8-12 Reps
@8.5
5B
Tricep Pushdown (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
Day 4
1
AD Press (Smith Machine)
3 Sets
8-10 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Preacher Curl (Barbell)
3 Sets
8-10 Reps
@8.5
4
Lateral Raise (Machine)
3 Sets
8-12 Reps
@8
5
Sit Up
3 Sets
8-12 Reps
@8
Day 5
1
Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8.5
@9
2
Preacher Curl (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@9
3
AD Press (Smith Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@9
4
Chest Fly (Machine)
3 Sets
8-12 Reps
@8.5
5
Lateral Raise (Machine)
3 Sets
10-12 Reps
@8.5