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BoostcampPNG

PPPPL

by Mason Jar

Program Description

Strength and hypertrophy

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 05, 2024 07:46
  • Last Edited
    Sep 05, 2024 09:13
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 10
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 9
7
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 10
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 9
7
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 10
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 9
7
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 10
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 9
7
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 10
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 9
7
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 10
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 9
7
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 10
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 9
7
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 10
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 9
7
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 10
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 9
7
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 10
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 9
7
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7
5
Pec Deck (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7
5
Pec Deck (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7
5
Pec Deck (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7
5
Pec Deck (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7
5
Pec Deck (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7
5
Pec Deck (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7
5
Pec Deck (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7
5
Pec Deck (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7
5
Pec Deck (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7
5
Pec Deck (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6
3
Lat Pulldown
1
1
1
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 9
7
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6
3
Lat Pulldown
1
1
1
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 9
7
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6
3
Lat Pulldown
1
1
1
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 9
7
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6
3
Lat Pulldown
1
1
1
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 9
7
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6
3
Lat Pulldown
1
1
1
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 9
7
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6
3
Lat Pulldown
1
1
1
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 9
7
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6
3
Lat Pulldown
1
1
1
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 9
7
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6
3
Lat Pulldown
1
1
1
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 9
7
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6
3
Lat Pulldown
1
1
1
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 9
7
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6
3
Lat Pulldown
1
1
1
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 9
7
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 9
RPE 9
RPE 6
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 9
RPE 9
RPE 6
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 9
RPE 9
RPE 6
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 9
RPE 9
RPE 6
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 9
RPE 9
RPE 6
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 9
RPE 9
RPE 6
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 9
RPE 9
RPE 6
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 9
RPE 9
RPE 6
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 9
RPE 9
RPE 6
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 9
RPE 9
RPE 6
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@8
@6
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@10
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@10
4
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@8
@9.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@9
@9.5
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@8
@8.5
@10
7
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@8.5
Day 2
1
Pull-Up (Assisted)
3 Sets
12 Reps
@7
2
Straight Arm Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@10
3
Dumbbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@10
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@9
@9
@10
6
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@9
7
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@9
8
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
Day 3
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@8
@9
@10
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@7
5
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@6
@6.5
@9
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8
@10
7
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@9
Day 4
1
Barbell Row
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@6
@8
@9.5
2
Pull-Up (Assisted)
3 Sets
12 Reps
@6
3
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@6
@8
@9
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@7
@7
@8
@10
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@9
7
Concentration Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
12 Reps
@6
@9
@9
@6
2
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@8
@9
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
5
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@10
@10
@10
6
Good Morning
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@8