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BoostcampPNG

Hypertrophy Focus in Chest and Arms

by Caleb O.
2 athletes joined
4.0
(1 rating)

Program Description

El programa de Hipertrofia enfocado en Pecho y Brazos esta destinado para aquellos que flaquean en estos grupos musculares. La meta es compensar su pecho y brazos con el resto de su fisico atrves de un enfoque preciso y trabajo duro.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 04, 2025 04:35
  • Last Edited
    May 04, 2025 09:44
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
8-10 reps
7-10 reps
6-10 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Barbell)
2
1
8-12 reps
7-12 reps
RPE 10
RPE 10
3
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
10-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5A
Pec Deck (Machine)
4
8-12 reps
RPE 9
5B
Deficit Push Up
2
2
15-20 reps
10-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
1
8-10 reps
7-9 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
3
Leg Extension
4
10-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
1
8-12 reps
8-10 reps
RPE 10
RPE 10
5
Hamstring Curl
2
2
8-12 reps
8-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
2
Rear Delt Fly (Dumbbell)
4
15-20 reps
RPE 10
3
Behind The Back Lateral Raise (Cable)
1
1
2
12-15 reps
10-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Machine)
3
1
15-18 reps
12-18 reps
RPE 10
RPE 10
5
Seated Calf Raise (Leg Press)
2
1
15-18 reps
10-15 reps
RPE 10
RPE 10
6
Lying Leg Raise
2
2
12-20 reps
10-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
2
10-15 reps
10-12 reps
RPE 10
RPE 10
3
Hyperextension
3
12-18 reps
RPE 10
4
Incline Curl (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
2
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
One Arm Seated Row (Cable)
2
1
10-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-10 reps
6-8 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
1
12-15 reps
10-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise 45° (Cable)
3
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Inverted Grip Tricep Pushdown (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
1 Set
1 Set
8-10 Reps
7-10 Reps
6-10 Reps
@10
@10
@10
2
Bench Press (Barbell)
2 Sets
1 Set
8-12 Reps
7-12 Reps
@10
@10
3
Alternating Dumbbell Curl
3 Sets
8-12 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-10 Reps
@10
@10
@10
5A
Pec Deck (Machine)
4 Sets
8-12 Reps
@9
5B
Deficit Push Up
2 Sets
2 Sets
15-20 Reps
10-15 Reps
@9
@9
Day 2
1
Hack Squat
2 Sets
1 Set
1 Set
8-10 Reps
7-9 Reps
6-8 Reps
@10
@10
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@10
@10
3
Leg Extension
4 Sets
10-15 Reps
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-10 Reps
@10
@10
5
Hamstring Curl
2 Sets
2 Sets
8-12 Reps
8-10 Reps
@10
@10
Day 3
1
Seated Military Press (Barbell)
2 Sets
1 Set
8-10 Reps
6-8 Reps
@10
@10
2
Rear Delt Fly (Dumbbell)
4 Sets
15-20 Reps
@10
3
Behind The Back Lateral Raise (Cable)
1 Set
1 Set
2 Sets
12-15 Reps
10-12 Reps
8-12 Reps
@10
@10
@10
4
Calf Raise (Machine)
3 Sets
1 Set
15-18 Reps
12-18 Reps
@10
@10
5
Seated Calf Raise (Leg Press)
2 Sets
1 Set
15-18 Reps
10-15 Reps
@10
@10
6
Lying Leg Raise
2 Sets
2 Sets
12-20 Reps
10-20 Reps
@10
@10
Day 4
1
Wide Grip Lat Pulldown
2 Sets
2 Sets
10-15 Reps
10-12 Reps
@10
@10
2
Chest Supported Row (Dumbbell)
2 Sets
2 Sets
10-15 Reps
10-12 Reps
@10
@10
3
Hyperextension
3 Sets
12-18 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@10
@10
5
Preacher Curl (Barbell)
2 Sets
1 Set
8-10 Reps
6-8 Reps
@10
@10
6
One Arm Seated Row (Cable)
2 Sets
1 Set
10-15 Reps
10-12 Reps
@10
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-10 Reps
6-8 Reps
@10
@10
@10
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-10 Reps
6-8 Reps
@10
@10
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
10-12 Reps
8-12 Reps
8-10 Reps
@10
@10
@10
4
Overhead Tricep Extension (Cable)
2 Sets
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
@10
@10
@10
5
Lateral Raise 45° (Cable)
3 Sets
1 Set
12-15 Reps
10-12 Reps
@10
@10
6
Inverted Grip Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
10-12 Reps
@10
@10