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Limbs/Torso/L/P/P

by Mihail D.

Program Description

Transform your physique with the Limbs/Torso/L/P/P program, a comprehensive 12-week bodybuilding journey designed for all skill levels. Committing just 50 minutes a day, five days a week, you'll target every muscle group with a balanced approach that promotes strength and hypertrophy. This program utilizes full gym equipment, ensuring you have the tools you need to maximize your gains. Whether you're just starting out or looking to refine your routine, this plan will help you build a solid foundation and achieve your fitness goals.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 22, 2025 09:10
  • Last Edited
    Aug 22, 2025 09:10
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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 Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3A
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5A
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
5B
Leg Extension
2
15-20 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3A
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5A
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
5B
Leg Extension
2
15-20 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3A
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5A
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
5B
Leg Extension
2
15-20 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3A
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5A
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
5B
Leg Extension
2
15-20 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3A
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5A
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
5B
Leg Extension
2
15-20 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3A
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5A
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
5B
Leg Extension
2
15-20 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3A
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5A
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
5B
Leg Extension
2
15-20 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3A
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5A
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
5B
Leg Extension
2
15-20 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3A
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5A
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
5B
Leg Extension
2
15-20 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3A
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5A
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
5B
Leg Extension
2
15-20 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3A
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5A
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
5B
Leg Extension
2
15-20 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
3A
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3B
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5A
Decline Sit Up (Weighted)
2
6-10 reps
RPE 9
5B
Leg Extension
2
15-20 reps
RPE 9
6
Hip Adductor (Machine)
1
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
5-10 reps
RPE 9
3
Seated Shoulder Press (Smith)
2
5-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
1
6-12 reps
RPE 9
5
Incline EZ Bar Row
1
8-12 reps
RPE 10
6
Upright Row (Barbell)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
5-10 reps
RPE 9
3
Seated Shoulder Press (Smith)
2
5-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
1
6-12 reps
RPE 9
5
Incline EZ Bar Row
1
8-12 reps
RPE 10
6
Upright Row (Barbell)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
5-10 reps
RPE 9
3
Seated Shoulder Press (Smith)
2
5-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
1
6-12 reps
RPE 9
5
Incline EZ Bar Row
1
8-12 reps
RPE 10
6
Upright Row (Barbell)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
5-10 reps
RPE 9
3
Seated Shoulder Press (Smith)
2
5-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
1
6-12 reps
RPE 9
5
Incline EZ Bar Row
1
8-12 reps
RPE 10
6
Upright Row (Barbell)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
5-10 reps
RPE 9
3
Seated Shoulder Press (Smith)
2
5-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
1
6-12 reps
RPE 9
5
Incline EZ Bar Row
1
8-12 reps
RPE 10
6
Upright Row (Barbell)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
5-10 reps
RPE 9
3
Seated Shoulder Press (Smith)
2
5-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
1
6-12 reps
RPE 9
5
Incline EZ Bar Row
1
8-12 reps
RPE 10
6
Upright Row (Barbell)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
5-10 reps
RPE 9
3
Seated Shoulder Press (Smith)
2
5-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
1
6-12 reps
RPE 9
5
Incline EZ Bar Row
1
8-12 reps
RPE 10
6
Upright Row (Barbell)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
5-10 reps
RPE 9
3
Seated Shoulder Press (Smith)
2
5-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
1
6-12 reps
RPE 9
5
Incline EZ Bar Row
1
8-12 reps
RPE 10
6
Upright Row (Barbell)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
5-10 reps
RPE 9
3
Seated Shoulder Press (Smith)
2
5-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
1
6-12 reps
RPE 9
5
Incline EZ Bar Row
1
8-12 reps
RPE 10
6
Upright Row (Barbell)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
5-10 reps
RPE 9
3
Seated Shoulder Press (Smith)
2
5-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
1
6-12 reps
RPE 9
5
Incline EZ Bar Row
1
8-12 reps
RPE 10
6
Upright Row (Barbell)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
5-10 reps
RPE 9
3
Seated Shoulder Press (Smith)
2
5-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
1
6-12 reps
RPE 9
5
Incline EZ Bar Row
1
8-12 reps
RPE 10
6
Upright Row (Barbell)
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 9
2
Wide Grip Pull Up (Weighted)
2
5-10 reps
RPE 9
3
Seated Shoulder Press (Smith)
2
5-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
1
6-12 reps
RPE 9
5
Incline EZ Bar Row
1
8-12 reps
RPE 10
6
Upright Row (Barbell)
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 9
2
45'S (Banded)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
2
15-20 reps
RPE 9
4
High Bar Squat (Barbell)
1
8-12 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 9
2
45'S (Banded)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
2
15-20 reps
RPE 9
4
High Bar Squat (Barbell)
1
8-12 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 9
2
45'S (Banded)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
2
15-20 reps
RPE 9
4
High Bar Squat (Barbell)
1
8-12 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 9
2
45'S (Banded)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
2
15-20 reps
RPE 9
4
High Bar Squat (Barbell)
1
8-12 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 9
2
45'S (Banded)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
2
15-20 reps
RPE 9
4
High Bar Squat (Barbell)
1
8-12 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 9
2
45'S (Banded)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
2
15-20 reps
RPE 9
4
High Bar Squat (Barbell)
1
8-12 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 9
2
45'S (Banded)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
2
15-20 reps
RPE 9
4
High Bar Squat (Barbell)
1
8-12 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 9
2
45'S (Banded)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
2
15-20 reps
RPE 9
4
High Bar Squat (Barbell)
1
8-12 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 9
2
45'S (Banded)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
2
15-20 reps
RPE 9
4
High Bar Squat (Barbell)
1
8-12 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 9
2
45'S (Banded)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
2
15-20 reps
RPE 9
4
High Bar Squat (Barbell)
1
8-12 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 9
2
45'S (Banded)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
2
15-20 reps
RPE 9
4
High Bar Squat (Barbell)
1
8-12 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
6-10 reps
RPE 9
2
45'S (Banded)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Extension
2
15-20 reps
RPE 9
4
High Bar Squat (Barbell)
1
8-12 reps
RPE 9
5
Hip Adductor (Machine)
1
5-10 reps
RPE 9
6
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
5-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 9
4
Dip (Weighted)
2
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Skullcrusher(Ez Bar)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
5-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 9
4
Dip (Weighted)
2
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Skullcrusher(Ez Bar)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
5-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 9
4
Dip (Weighted)
2
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Skullcrusher(Ez Bar)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
5-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 9
4
Dip (Weighted)
2
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Skullcrusher(Ez Bar)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
5-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 9
4
Dip (Weighted)
2
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Skullcrusher(Ez Bar)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
5-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 9
4
Dip (Weighted)
2
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Skullcrusher(Ez Bar)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
5-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 9
4
Dip (Weighted)
2
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Skullcrusher(Ez Bar)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
5-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 9
4
Dip (Weighted)
2
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Skullcrusher(Ez Bar)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
5-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 9
4
Dip (Weighted)
2
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Skullcrusher(Ez Bar)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
5-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 9
4
Dip (Weighted)
2
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Skullcrusher(Ez Bar)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
5-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 9
4
Dip (Weighted)
2
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Skullcrusher(Ez Bar)
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Tricep Extension (Dumbbell)
2
5-10 reps
RPE 9
2
Incline Lateral Raises (Dumbell)
2
5-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 9
4
Dip (Weighted)
2
5-10 reps
RPE 9
5
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
6
Skullcrusher(Ez Bar)
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
2A
Kelso Shrug
1
6-10 reps
RPE 10
2B
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
4A
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
2A
Kelso Shrug
1
6-10 reps
RPE 10
2B
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
4A
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
2A
Kelso Shrug
1
6-10 reps
RPE 10
2B
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
4A
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
2A
Kelso Shrug
1
6-10 reps
RPE 10
2B
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
4A
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
2A
Kelso Shrug
1
6-10 reps
RPE 10
2B
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
4A
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
2A
Kelso Shrug
1
6-10 reps
RPE 10
2B
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
4A
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
2A
Kelso Shrug
1
6-10 reps
RPE 10
2B
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
4A
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
2A
Kelso Shrug
1
6-10 reps
RPE 10
2B
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
4A
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
2A
Kelso Shrug
1
6-10 reps
RPE 10
2B
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
4A
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
2A
Kelso Shrug
1
6-10 reps
RPE 10
2B
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
4A
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
2A
Kelso Shrug
1
6-10 reps
RPE 10
2B
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
4A
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
2A
Kelso Shrug
1
6-10 reps
RPE 10
2B
Incline EZ Bar Row
2
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 9
4A
Decline Sit Up (Weighted)
2
8-15 reps
RPE 9
4B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Curl (Dumbbell)
2 Sets
5-10 Reps
@9
2
Incline Tricep Extension (Dumbbell)
2 Sets
5-10 Reps
@9
3A
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@10
3B
Hammer Curl (Dumbbell)
1 Set
8-12 Reps
@10
4
Back Extension (Weighted)
2 Sets
8-15 Reps
@8
5A
Decline Sit Up (Weighted)
2 Sets
6-10 Reps
@9
5B
Leg Extension
2 Sets
15-20 Reps
@9
6
Hip Adductor (Machine)
1 Set
6-10 Reps
@9
Day 2
1
Bench Press (Barbell)
2 Sets
5-10 Reps
@9
2
Wide Grip Pull Up (Weighted)
2 Sets
5-10 Reps
@9
3
Seated Shoulder Press (Smith)
2 Sets
5-10 Reps
@9
4
Incline Bench Press (Smith Machine)
1 Set
6-12 Reps
@9
5
Incline EZ Bar Row
1 Set
8-12 Reps
@10
6
Upright Row (Barbell)
1 Set
10-15 Reps
@10
Day 3
1
Lying Leg Curl
1 Set
6-10 Reps
@9
2
45'S (Banded)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
3
Leg Extension
2 Sets
15-20 Reps
@9
4
High Bar Squat (Barbell)
1 Set
8-12 Reps
@9
5
Hip Adductor (Machine)
1 Set
5-10 Reps
@9
6
Decline Sit Up (Weighted)
2 Sets
8-15 Reps
@9
Day 4
1
Incline Tricep Extension (Dumbbell)
2 Sets
5-10 Reps
@9
2
Incline Lateral Raises (Dumbell)
2 Sets
5-10 Reps
@9
3
Incline Bench Press (Smith Machine)
2 Sets
6-12 Reps
@9
4
Dip (Weighted)
2 Sets
5-10 Reps
@9
5
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@9
6
Skullcrusher(Ez Bar)
1 Set
10-15 Reps
@10
Day 5
1
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@9
2A
Kelso Shrug
1 Set
6-10 Reps
@10
2B
Incline EZ Bar Row
2 Sets
6-10 Reps
@9
3
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
@9
4A
Decline Sit Up (Weighted)
2 Sets
8-15 Reps
@9
4B
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@9