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BoostcampPNG

2026

by Gareth B.

Program Description

Hypertrophy program, but trying to push a bit of strength with some of the compound lifts. Focus on trying to hit most of the muscles groups at least twice per week, except for arms, because who doesn't want bigger arms?

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 08, 2026 10:54
  • Last Edited
    Jan 10, 2026 02:04
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Triceps
11.2%
Front Delts
11.2%
Biceps
11.2%
Lats
10.6%
Chest
9.3%
Hamstrings
7.5%
Quadriceps
7.5%
Middle Delts
4.7%
Forearms
4.3%
Glutes
3.7%
Rear Delts
1.9%
Abs
1.9%
Calves
1.9%
Lower Back
0.9%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
3
Dip (Assisted)
3
6-8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
6-8 reps
RPE 8
2
T-Bar Row
5
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
8-10 reps
RPE 8
4A
Trap Machine
3
6-8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Preacher Curl (Machine)
5
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
6-8 reps
RPE 8
2
T-Bar Row
5
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
8-10 reps
RPE 8
4A
Trap Machine
3
6-8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Preacher Curl (Machine)
5
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
6-8 reps
RPE 8
2
T-Bar Row
5
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
8-10 reps
RPE 8
4A
Trap Machine
3
6-8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Preacher Curl (Machine)
5
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
6-8 reps
RPE 8
2
T-Bar Row
5
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
8-10 reps
RPE 8
4A
Trap Machine
3
6-8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Preacher Curl (Machine)
5
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
6-8 reps
RPE 8
2
T-Bar Row
5
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
8-10 reps
RPE 8
4A
Trap Machine
3
6-8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Preacher Curl (Machine)
5
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
6-8 reps
RPE 8
2
T-Bar Row
5
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
8-10 reps
RPE 8
4A
Trap Machine
3
6-8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Preacher Curl (Machine)
5
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
6-8 reps
RPE 8
2
T-Bar Row
5
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
8-10 reps
RPE 8
4A
Trap Machine
3
6-8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Preacher Curl (Machine)
5
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
6-8 reps
RPE 8
2
T-Bar Row
5
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
8-10 reps
RPE 8
4A
Trap Machine
3
6-8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Preacher Curl (Machine)
5
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
6-8 reps
RPE 8
2
T-Bar Row
5
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
8-10 reps
RPE 8
4A
Trap Machine
3
6-8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Preacher Curl (Machine)
5
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
6-8 reps
RPE 8
2
T-Bar Row
5
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
8-10 reps
RPE 8
4A
Trap Machine
3
6-8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Preacher Curl (Machine)
5
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
6-8 reps
RPE 8
2
T-Bar Row
5
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
8-10 reps
RPE 8
4A
Trap Machine
3
6-8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Preacher Curl (Machine)
5
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
6-8 reps
RPE 8
2
T-Bar Row
5
6-8 reps
RPE 8
3
Pull-Up (Assisted)
3
8-10 reps
RPE 8
4A
Trap Machine
3
6-8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Preacher Curl (Machine)
5
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Zercher Squat (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6A
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Zercher Squat (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6A
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Zercher Squat (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6A
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Zercher Squat (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6A
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Zercher Squat (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6A
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Zercher Squat (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6A
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Zercher Squat (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6A
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Zercher Squat (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6A
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Zercher Squat (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6A
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Zercher Squat (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6A
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Zercher Squat (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6A
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
2
Zercher Squat (Barbell)
1
1
1
10 reps
5 reps
3 reps
65%
75%
85%
3
Leg Extension
3
10-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
6A
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
6B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Lu Raise
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 9
4B
Leg Extension
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Lu Raise
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 9
4B
Leg Extension
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Lu Raise
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 9
4B
Leg Extension
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Lu Raise
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 9
4B
Leg Extension
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Lu Raise
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 9
4B
Leg Extension
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Lu Raise
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 9
4B
Leg Extension
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Lu Raise
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 9
4B
Leg Extension
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Lu Raise
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 9
4B
Leg Extension
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Lu Raise
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 9
4B
Leg Extension
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Lu Raise
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 9
4B
Leg Extension
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Lu Raise
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 9
4B
Leg Extension
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
1B
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Lu Raise
3
8-10 reps
RPE 8
3
Lat Pulldown
3
8-10 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 9
4B
Leg Extension
3
10-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
65%
75%
85%
2
Incline Chest Press (Machine)
3 Sets
6-8 Reps
@8
3
Dip (Assisted)
3 Sets
6-8 Reps
@8
4
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@9
Day 2
1
High Row
3 Sets
6-8 Reps
@8
2
T-Bar Row
5 Sets
6-8 Reps
@8
3
Pull-Up (Assisted)
3 Sets
8-10 Reps
@8
4A
Trap Machine
3 Sets
6-8 Reps
@8
4B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
5
Preacher Curl (Machine)
5 Sets
10-12 Reps
@9
6
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@9
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
65%
75%
85%
2
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
65%
75%
85%
3
Leg Extension
3 Sets
10-12 Reps
@9
4
Leg Curl
3 Sets
10-12 Reps
@9
5
Standing Calf Raise
3 Sets
10-12 Reps
@9
6A
Skull Crusher (Dumbbell)
3 Sets
10-12 Reps
@9
6B
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@9
Day 4
1A
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
1B
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@8
2
Lu Raise
3 Sets
8-10 Reps
@8
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4A
Leg Curl
3 Sets
10-12 Reps
@9
4B
Leg Extension
3 Sets
10-12 Reps
@9