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BoostcampPNG

aesthetic physiche hypertrophy training

by Andrew M.

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
    Sep 10, 2025 11:24
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