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BoostcampPNG

Most scientific workout

by Riad

Program Description

Build complete aesthetic physique fast with my most science backed approach

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 17, 2026 03:35
  • Last Edited
    Jan 17, 2026 04:02
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Biceps
13%
Front Delts
11.2%
Chest
11.2%
Lats
11.2%
Upper Back
11.2%
Middle Delts
7.5%
Forearms
3.7%
Quadriceps
3.7%
Hamstrings
3.7%
Abs
2.2%
Rear Delts
1.9%
Calves
1.9%
Glutes
1.9%
Lower Back
0.9%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Leg Extension
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Leg Curl
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Leg Extension
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Leg Curl
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Leg Extension
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Leg Curl
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Leg Extension
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Leg Curl
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Leg Extension
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Leg Curl
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Leg Extension
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Leg Curl
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Leg Extension
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Leg Curl
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Leg Extension
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Leg Curl
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Leg Extension
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Leg Curl
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Leg Extension
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Leg Curl
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Leg Extension
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Leg Curl
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Leg Extension
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Leg Curl
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Single Arm Row (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
T-Bar Row
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Pec Deck (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Incline Bench Press (Smith Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
2
Shoulder Press (Machine)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
3
Preacher Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
4
Reverse Bicep Curl (EZ Bar)
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
5
Single Arm Pushdown
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
6
JM Press
1
2
3-5 reps
6-8 reps
RPE 6
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Lateral Raise (Cable)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
3
Incline Bench Press (Smith Machine)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
4
Pec Deck (Machine)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
5
Single Arm Pushdown
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
6
JM Press
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
Day 2
1
Wide Grip Lat Pulldown
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
2
Single Arm Row (Cable)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
3
T-Bar Row
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
4
Preacher Curl (EZ Bar)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
5
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
Day 3
1
Calf Raise (Machine)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
2
Leg Extension
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
3
Hack Squat
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
4
Leg Curl
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
5
Abs Crunch (Machine)
2 Sets
15-20 Reps
@8.5
Day 4
1
Wide Grip Lat Pulldown
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
2
Single Arm Row (Cable)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
3
T-Bar Row
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
4
Pec Deck (Machine)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
5
Incline Bench Press (Smith Machine)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
Day 5
1
Lateral Raise (Cable)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
3
Preacher Curl (EZ Bar)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
4
Reverse Bicep Curl (EZ Bar)
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
5
Single Arm Pushdown
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10
6
JM Press
1 Set
2 Sets
3-5 Reps
6-8 Reps
@6
@10