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BoostcampPNG

aesthetic physiche hypertrophy training

by Andrew M.
8 athletes joined

Program Description

This intermediate-advanced training is designed to help you pack on more muscle mass while giving you that V-Taper look

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 10, 2025 10:38
  • Last Edited
    Oct 29, 2025 07:05

Summary

Unlock your potential with the Aesthetic Physique Hypertrophy Training program, a comprehensive 12-week journey designed for serious lifters. Committing to five days a week, you'll engage in targeted push and pull workouts that emphasize compound lifts and isolation exercises, maximizing muscle growth and definition. Each session is structured to challenge your limits, featuring key movements like the bench press, deadlift, and weighted pull-ups. Elevate your training and sculpt your physique with this expertly crafted regimen tailored for those ready to see real results.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.9%
Biceps
11.6%
Triceps
10.9%
Chest
8.8%
Front Delts
8.8%
Lats
8.1%
Abs
6.7%
Quadriceps
6.7%
Hamstrings
6.5%
Middle Delts
5.9%
Glutes
5.3%
Rear Delts
3.4%
Lower Back
2.1%
Calves
1.6%
Forearms
1.3%
Adductors
0.3%
Abductors
0.3%
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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
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Cable Crossover
3
10-15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
8
Abs Crunch (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Cable Crossover
3
10-15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
8
Abs Crunch (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Cable Crossover
3
10-15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
8
Abs Crunch (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Cable Crossover
3
10-15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
8
Abs Crunch (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Cable Crossover
3
10-15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
8
Abs Crunch (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Cable Crossover
3
10-15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
8
Abs Crunch (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Cable Crossover
3
10-15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
8
Abs Crunch (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Cable Crossover
3
10-15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
8
Abs Crunch (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Cable Crossover
3
10-15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
8
Abs Crunch (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Cable Crossover
3
10-15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
8
Abs Crunch (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Cable Crossover
3
10-15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
8
Abs Crunch (Weighted)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Cable Crossover
3
10-15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
8
Abs Crunch (Weighted)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
-
5
Face Pull
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
9
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
-
5
Face Pull
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
9
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
-
5
Face Pull
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
9
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
-
5
Face Pull
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
9
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
-
5
Face Pull
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
9
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
-
5
Face Pull
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
9
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
-
5
Face Pull
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
9
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
-
5
Face Pull
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
9
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
-
5
Face Pull
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
9
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
-
5
Face Pull
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
9
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
-
5
Face Pull
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
9
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 9
2
Pull-Up (Weighted)
3
AMRAP
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
-
5
Face Pull
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
8
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
9
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
2
Leg Press
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10-15 reps
RPE 8
6
Standing Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
2
Leg Press
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10-15 reps
RPE 8
6
Standing Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
2
Leg Press
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10-15 reps
RPE 8
6
Standing Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
2
Leg Press
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10-15 reps
RPE 8
6
Standing Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
2
Leg Press
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10-15 reps
RPE 8
6
Standing Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
2
Leg Press
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10-15 reps
RPE 8
6
Standing Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
2
Leg Press
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10-15 reps
RPE 8
6
Standing Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
2
Leg Press
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10-15 reps
RPE 8
6
Standing Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
2
Leg Press
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10-15 reps
RPE 8
6
Standing Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
2
Leg Press
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10-15 reps
RPE 8
6
Standing Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
2
Leg Press
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10-15 reps
RPE 8
6
Standing Calf Raise
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
2
Leg Press
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10-15 reps
RPE 8
6
Standing Calf Raise
3
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Dip (Weighted)
3
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
10-12 reps
RPE 8
5
Bench Press (Close Grip)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Dip (Weighted)
3
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
10-12 reps
RPE 8
5
Bench Press (Close Grip)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Dip (Weighted)
3
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
10-12 reps
RPE 8
5
Bench Press (Close Grip)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Dip (Weighted)
3
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
10-12 reps
RPE 8
5
Bench Press (Close Grip)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Dip (Weighted)
3
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
10-12 reps
RPE 8
5
Bench Press (Close Grip)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Dip (Weighted)
3
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
10-12 reps
RPE 8
5
Bench Press (Close Grip)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Dip (Weighted)
3
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
10-12 reps
RPE 8
5
Bench Press (Close Grip)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Dip (Weighted)
3
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
10-12 reps
RPE 8
5
Bench Press (Close Grip)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Dip (Weighted)
3
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
10-12 reps
RPE 8
5
Bench Press (Close Grip)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Dip (Weighted)
3
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
10-12 reps
RPE 8
5
Bench Press (Close Grip)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Dip (Weighted)
3
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
10-12 reps
RPE 8
5
Bench Press (Close Grip)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Dip (Weighted)
3
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4
Front Raise
3
10-12 reps
RPE 8
5
Bench Press (Close Grip)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Concentration Curl
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Concentration Curl
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Concentration Curl
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Concentration Curl
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Concentration Curl
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Concentration Curl
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Concentration Curl
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Concentration Curl
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Concentration Curl
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Concentration Curl
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Concentration Curl
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 8
4
Reverse Pec Deck
3
12-15 reps
RPE 8
5
Concentration Curl
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Cable Crossover
3 Sets
10-15 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
5
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
AMRAP
@9
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
@9
2
Pull-Up (Weighted)
3 Sets
AMRAP
@9
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
-
5
Face Pull
3 Sets
8-12 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
7
Hammer Curl
3 Sets
10-12 Reps
@8
8
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
@8
9
Hanging Oblique Knee Raise
3 Sets
10-15 Reps
@8
Day 3
1
High Bar Squat (Barbell)
3 Sets
8-12 Reps
@8
2
Leg Press
3 Sets
10-12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10-15 Reps
@8
6
Standing Calf Raise
3 Sets
AMRAP
@8
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
2
Dip (Weighted)
3 Sets
AMRAP
@8
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
4
Front Raise
3 Sets
10-12 Reps
@8
5
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
Day 5
1
T-Bar Row
3 Sets
8-10 Reps
@8
2
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@8
3
Seated Wide-Grip Row (Cable)
3 Sets
10-12 Reps
@8
4
Reverse Pec Deck
3 Sets
12-15 Reps
@8
5
Concentration Curl
3 Sets
8-12 Reps
@8
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
7
Hanging Leg Raise
3 Sets
10-15 Reps
@8