Program Description
Muscular Hypertrophy (Bodybuilding Focused)
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 22, 2024 05:57
- Last EditedJun 18, 2025 11:16
Summary
Unleash your strength with the Mentzer Modified program, a comprehensive 12-week training plan designed for serious lifters. This six-day-a-week regimen focuses on high-intensity workouts that combine compound and isolation exercises to maximize muscle growth and definition. Each session includes strategic warm-ups, dynamic tempo techniques, and progressive overload to ensure you're constantly challenged. Whether you're targeting shoulders, legs, or back, this program will push your limits and help you achieve your fitness goals with confidence. Get ready to transform your physique!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
4
Shrug (Barbell)
1
1
6 reps
1 reps
100%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Leg Extension
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)
1
AMRAP
100%
4
Lying Leg Curl
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
5
Hip Adductor (Machine)
1
AMRAP
100%
6
Hip Abductor (Machine)
1
AMRAP
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
2
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
3
Seated Calf Raise
1
AMRAP
RPE 10
4
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Plank
1
1-5 mins
RPE 6-10
6
Dead Hang
1
1-5 mins
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Chest Fly (Machine)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Dip (Weighted)
1
AMRAP
RPE 10
7
Tricep Pushdown (Cable)
1
AMRAP
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)
1
1
1
1
5 reps
3 reps
6 reps
1 reps
33%
66%
100%
100%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
6 reps
33%
66%
100%
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6
Bicep Curl (Barbell)
1
1
6 reps
1 reps
100%
100%
7
Concentration Curl
1
1
6 reps
1 reps
100%
100%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rest or Repeat day 3
1
60 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Shoulder Press (Plate Loaded)1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
4
Shrug (Barbell)1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Leg Extension1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Leg Press (45 Degrees)1 Set
AMRAP
100%
4
Lying Leg Curl1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
5
Hip Adductor (Machine)1 Set
AMRAP
100%
6
Hip Abductor (Machine)1 Set
AMRAP
100%
Day 3
1
Reverse Abs Crunch (Bodyweight)1 Set
AMRAP
@10
2
Abs Crunch (Bodyweight)1 Set
AMRAP
@10
3
Seated Calf Raise1 Set
AMRAP
@10
4
Calf Raise (Leg Press)2 Sets
AMRAP
@10
5
Plank1 Set
1-5 mins
@6-10
6
Dead Hang1 Set
1-5 mins
@6-10
Day 5
1
Underhand Lat Pulldown1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Bent Over Row (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
33%
66%
100%
4
Standing Pullover (Cable)1 Set
AMRAP
@10
5
Pull-Up (Weighted)1 Set
AMRAP
@10
6
Bicep Curl (Barbell)1 Set
1 Set
6 Reps
1 Reps
100%
100%
7
Concentration Curl1 Set
1 Set
6 Reps
1 Reps
100%
100%
Day 4
1
Incline Bench Press (Smith Machine)1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
2
Chest Fly (Machine)1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
6 Reps
1 Reps
33%
66%
100%
100%
3
Dip (Weighted)1 Set
AMRAP
@10
7
Tricep Pushdown (Cable)1 Set
AMRAP
100%
Day 6
1
Rest or Repeat day 31 Set
60 mins
@6