Program Description
The purpose of this program is to hit each muscle group x2 a week with a heavy emphasis on arms. Which is why we hit them every session of the week and first to give them our full attention
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedFeb 08, 2026 11:37
- Last EditedFeb 16, 2026 12:57
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.9%
Quadriceps
10%
Upper Back
9.7%
Lats
8.9%
Hamstrings
8.9%
Triceps
7.9%
Front Delts
7.3%
Forearms
6.7%
Chest
6.3%
Glutes
6.3%
Middle Delts
4.2%
Rear Delts
3.1%
Abs
2.1%
Calves
2.1%
Adductors
1.3%
Lower Back
0.8%
Abductors
0.5%
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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
Preacher Curl (Machine)
3
8-12 reps
RPE 8-10
2
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Barbell Row
3
4-8 reps
RPE 8-10
4
Lat Pulldown
3
8-12 reps
RPE 8-10
5
Seated Row (Cable)
3
8-12 reps
RPE 8-10
6
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 8-10
2
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Barbell Row
3
4-8 reps
RPE 8-10
4
Lat Pulldown
3
8-12 reps
RPE 8-10
5
Seated Row (Cable)
3
8-12 reps
RPE 8-10
6
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8-10
7
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 8
8
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 8-10
2
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Barbell Row
3
4-8 reps
RPE 8-10
4
Lat Pulldown
3
8-12 reps
RPE 8-10
5
Seated Row (Cable)
3
8-12 reps
RPE 8-10
6
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8-10
7
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 8
8
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 8-10
2
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Barbell Row
3
4-8 reps
RPE 8-10
4
Lat Pulldown
3
8-12 reps
RPE 8-10
5
Seated Row (Cable)
3
8-12 reps
RPE 8-10
6
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8-10
7
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 8
8
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 8-10
2
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Barbell Row
3
4-8 reps
RPE 8-10
4
Lat Pulldown
3
8-12 reps
RPE 8-10
5
Seated Row (Cable)
3
8-12 reps
RPE 8-10
6
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8-10
7
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 8
8
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 8-10
2
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Barbell Row
3
4-8 reps
RPE 8-10
4
Lat Pulldown
3
8-12 reps
RPE 8-10
5
Seated Row (Cable)
3
8-12 reps
RPE 8-10
6
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8-10
7
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 8
8
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 8-10
2
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Barbell Row
3
4-8 reps
RPE 8-10
4
Lat Pulldown
3
8-12 reps
RPE 8-10
5
Seated Row (Cable)
3
8-12 reps
RPE 8-10
6
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8-10
7
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 8
8
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 8-10
2
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Barbell Row
3
4-8 reps
RPE 8-10
4
Lat Pulldown
3
8-12 reps
RPE 8-10
5
Seated Row (Cable)
3
8-12 reps
RPE 8-10
6
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8-10
7
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 8
8
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 8-10
2
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Barbell Row
3
4-8 reps
RPE 8-10
4
Lat Pulldown
3
8-12 reps
RPE 8-10
5
Seated Row (Cable)
3
8-12 reps
RPE 8-10
6
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8-10
7
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 8
8
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 8-10
2
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Barbell Row
3
4-8 reps
RPE 8-10
4
Lat Pulldown
3
8-12 reps
RPE 8-10
5
Seated Row (Cable)
3
8-12 reps
RPE 8-10
6
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8-10
7
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 8
8
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 8-10
2
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Barbell Row
3
4-8 reps
RPE 8-10
4
Lat Pulldown
3
8-12 reps
RPE 8-10
5
Seated Row (Cable)
3
8-12 reps
RPE 8-10
6
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8-10
7
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 8
8
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
3
8-12 reps
RPE 8-10
2
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-10
3
Barbell Row
3
4-8 reps
RPE 8-10
4
Lat Pulldown
3
8-12 reps
RPE 8-10
5
Seated Row (Cable)
3
8-12 reps
RPE 8-10
6
Single Arm Row (Dumbbell)
3
6-10 reps
RPE 8-10
7
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 8
8
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Cable Crossover
2
12-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Cable Crossover
2
12-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Cable Crossover
2
12-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Cable Crossover
2
12-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Cable Crossover
2
12-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Cable Crossover
2
12-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Cable Crossover
2
12-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Cable Crossover
2
12-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Cable Crossover
2
12-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Cable Crossover
2
12-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Cable Crossover
2
12-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Pec Deck (Machine)
2
8-12 reps
RPE 8-10
4
Cable Crossover
2
12-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3
Squat (Smith Machine)
3
4-8 reps
RPE 8-10
4
Leg Extension
3
8-15 reps
RPE 8-10
5
Leg Press
2
6-10 reps
RPE 8-10
6
Leg Curl
2
8-15 reps
RPE 8-10
7
Standing Calf Raise
4
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3
Squat (Smith Machine)
3
4-8 reps
RPE 8-10
4
Leg Extension
3
8-15 reps
RPE 8-10
5
Leg Press
2
6-10 reps
RPE 8-10
6
Leg Curl
2
8-15 reps
RPE 8-10
7
Standing Calf Raise
4
10-15 reps
RPE 8-10
8
Wrist Curls
2
8-12 reps
RPE 8
9
Hammer Curl (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3
Squat (Smith Machine)
3
4-8 reps
RPE 8-10
4
Leg Extension
3
8-15 reps
RPE 8-10
5
Leg Press
2
6-10 reps
RPE 8-10
6
Leg Curl
2
8-15 reps
RPE 8-10
7
Standing Calf Raise
4
10-15 reps
RPE 8-10
8
Wrist Curls
2
8-12 reps
RPE 8
9
Hammer Curl (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3
Squat (Smith Machine)
3
4-8 reps
RPE 8-10
4
Leg Extension
3
8-15 reps
RPE 8-10
5
Leg Press
2
6-10 reps
RPE 8-10
6
Leg Curl
2
8-15 reps
RPE 8-10
7
Standing Calf Raise
4
10-15 reps
RPE 8-10
8
Wrist Curls
2
8-12 reps
RPE 8
9
Hammer Curl (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3
Squat (Smith Machine)
3
4-8 reps
RPE 8-10
4
Leg Extension
3
8-15 reps
RPE 8-10
5
Leg Press
2
6-10 reps
RPE 8-10
6
Leg Curl
2
8-15 reps
RPE 8-10
7
Standing Calf Raise
4
10-15 reps
RPE 8-10
8
Wrist Curls
2
8-12 reps
RPE 8
9
Hammer Curl (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3
Squat (Smith Machine)
3
4-8 reps
RPE 8-10
4
Leg Extension
3
8-15 reps
RPE 8-10
5
Leg Press
2
6-10 reps
RPE 8-10
6
Leg Curl
2
8-15 reps
RPE 8-10
7
Standing Calf Raise
4
10-15 reps
RPE 8-10
8
Wrist Curls
2
8-12 reps
RPE 8
9
Hammer Curl (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3
Squat (Smith Machine)
3
4-8 reps
RPE 8-10
4
Leg Extension
3
8-15 reps
RPE 8-10
5
Leg Press
2
6-10 reps
RPE 8-10
6
Leg Curl
2
8-15 reps
RPE 8-10
7
Standing Calf Raise
4
10-15 reps
RPE 8-10
8
Wrist Curls
2
8-12 reps
RPE 8
9
Hammer Curl (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3
Squat (Smith Machine)
3
4-8 reps
RPE 8-10
4
Leg Extension
3
8-15 reps
RPE 8-10
5
Leg Press
2
6-10 reps
RPE 8-10
6
Leg Curl
2
8-15 reps
RPE 8-10
7
Standing Calf Raise
4
10-15 reps
RPE 8-10
8
Wrist Curls
2
8-12 reps
RPE 8
9
Hammer Curl (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3
Squat (Smith Machine)
3
4-8 reps
RPE 8-10
4
Leg Extension
3
8-15 reps
RPE 8-10
5
Leg Press
2
6-10 reps
RPE 8-10
6
Leg Curl
2
8-15 reps
RPE 8-10
7
Standing Calf Raise
4
10-15 reps
RPE 8-10
8
Wrist Curls
2
8-12 reps
RPE 8
9
Hammer Curl (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3
Squat (Smith Machine)
3
4-8 reps
RPE 8-10
4
Leg Extension
3
8-15 reps
RPE 8-10
5
Leg Press
2
6-10 reps
RPE 8-10
6
Leg Curl
2
8-15 reps
RPE 8-10
7
Standing Calf Raise
4
10-15 reps
RPE 8-10
8
Wrist Curls
2
8-12 reps
RPE 8
9
Hammer Curl (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3
Squat (Smith Machine)
3
4-8 reps
RPE 8-10
4
Leg Extension
3
8-15 reps
RPE 8-10
5
Leg Press
2
6-10 reps
RPE 8-10
6
Leg Curl
2
8-15 reps
RPE 8-10
7
Standing Calf Raise
4
10-15 reps
RPE 8-10
8
Wrist Curls
2
8-12 reps
RPE 8
9
Hammer Curl (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
6-10 reps
RPE 8-10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8-10
3
Squat (Smith Machine)
3
4-8 reps
RPE 8-10
4
Leg Extension
3
8-15 reps
RPE 8-10
5
Leg Press
2
6-10 reps
RPE 8-10
6
Leg Curl
2
8-15 reps
RPE 8-10
7
Standing Calf Raise
4
10-15 reps
RPE 8-10
8
Wrist Curls
2
8-12 reps
RPE 8
9
Hammer Curl (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8-10
2
Tricep Extension (Machine)
2
8-12 reps
RPE 8-10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Chest Press (Machine)
3
8-12 reps
RPE 8-10
6
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8-10
7
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8-10
8
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8-10
2
Tricep Extension (Machine)
2
8-12 reps
RPE 8-10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Chest Press (Machine)
3
8-12 reps
RPE 8-10
6
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8-10
7
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8-10
8
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8-10
2
Tricep Extension (Machine)
2
8-12 reps
RPE 8-10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Chest Press (Machine)
3
8-12 reps
RPE 8-10
6
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8-10
7
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8-10
8
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8-10
2
Tricep Extension (Machine)
2
8-12 reps
RPE 8-10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Chest Press (Machine)
3
8-12 reps
RPE 8-10
6
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8-10
7
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8-10
8
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8-10
2
Tricep Extension (Machine)
2
8-12 reps
RPE 8-10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Chest Press (Machine)
3
8-12 reps
RPE 8-10
6
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8-10
7
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8-10
8
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8-10
2
Tricep Extension (Machine)
2
8-12 reps
RPE 8-10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Chest Press (Machine)
3
8-12 reps
RPE 8-10
6
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8-10
7
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8-10
8
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8-10
2
Tricep Extension (Machine)
2
8-12 reps
RPE 8-10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Chest Press (Machine)
3
8-12 reps
RPE 8-10
6
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8-10
7
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8-10
8
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8-10
2
Tricep Extension (Machine)
2
8-12 reps
RPE 8-10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Chest Press (Machine)
3
8-12 reps
RPE 8-10
6
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8-10
7
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8-10
8
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8-10
2
Tricep Extension (Machine)
2
8-12 reps
RPE 8-10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Chest Press (Machine)
3
8-12 reps
RPE 8-10
6
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8-10
7
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8-10
8
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8-10
2
Tricep Extension (Machine)
2
8-12 reps
RPE 8-10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Chest Press (Machine)
3
8-12 reps
RPE 8-10
6
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8-10
7
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8-10
8
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8-10
2
Tricep Extension (Machine)
2
8-12 reps
RPE 8-10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Chest Press (Machine)
3
8-12 reps
RPE 8-10
6
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8-10
7
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8-10
8
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 8-10
2
Tricep Extension (Machine)
2
8-12 reps
RPE 8-10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8-10
4
Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
5
Chest Press (Machine)
3
8-12 reps
RPE 8-10
6
Chest Fly (Dumbbell)
2
8-12 reps
RPE 8-10
7
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8-10
8
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-10 reps
RPE 8-10
2
Hammer Curl (Cable)
2
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-15 reps
RPE 8-10
5
Leg Extension
3
8-12 reps
RPE 8-10
6
Single Leg Press
3
6-12 reps
RPE 8-10
7
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-10 reps
RPE 8-10
2
Hammer Curl (Cable)
2
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-15 reps
RPE 8-10
5
Leg Extension
3
8-12 reps
RPE 8-10
6
Single Leg Press
3
6-12 reps
RPE 8-10
7
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-10 reps
RPE 8-10
2
Hammer Curl (Cable)
2
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-15 reps
RPE 8-10
5
Leg Extension
3
8-12 reps
RPE 8-10
6
Single Leg Press
3
6-12 reps
RPE 8-10
7
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-10 reps
RPE 8-10
2
Hammer Curl (Cable)
2
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-15 reps
RPE 8-10
5
Leg Extension
3
8-12 reps
RPE 8-10
6
Single Leg Press
3
6-12 reps
RPE 8-10
7
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-10 reps
RPE 8-10
2
Hammer Curl (Cable)
2
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-15 reps
RPE 8-10
5
Leg Extension
3
8-12 reps
RPE 8-10
6
Single Leg Press
3
6-12 reps
RPE 8-10
7
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-10 reps
RPE 8-10
2
Hammer Curl (Cable)
2
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-15 reps
RPE 8-10
5
Leg Extension
3
8-12 reps
RPE 8-10
6
Single Leg Press
3
6-12 reps
RPE 8-10
7
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-10 reps
RPE 8-10
2
Hammer Curl (Cable)
2
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-15 reps
RPE 8-10
5
Leg Extension
3
8-12 reps
RPE 8-10
6
Single Leg Press
3
6-12 reps
RPE 8-10
7
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-10 reps
RPE 8-10
2
Hammer Curl (Cable)
2
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-15 reps
RPE 8-10
5
Leg Extension
3
8-12 reps
RPE 8-10
6
Single Leg Press
3
6-12 reps
RPE 8-10
7
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-10 reps
RPE 8-10
2
Hammer Curl (Cable)
2
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-15 reps
RPE 8-10
5
Leg Extension
3
8-12 reps
RPE 8-10
6
Single Leg Press
3
6-12 reps
RPE 8-10
7
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-10 reps
RPE 8-10
2
Hammer Curl (Cable)
2
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-15 reps
RPE 8-10
5
Leg Extension
3
8-12 reps
RPE 8-10
6
Single Leg Press
3
6-12 reps
RPE 8-10
7
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-10 reps
RPE 8-10
2
Hammer Curl (Cable)
2
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-15 reps
RPE 8-10
5
Leg Extension
3
8-12 reps
RPE 8-10
6
Single Leg Press
3
6-12 reps
RPE 8-10
7
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-10 reps
RPE 8-10
2
Hammer Curl (Cable)
2
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
4
Lying Leg Curl
3
8-15 reps
RPE 8-10
5
Leg Extension
3
8-12 reps
RPE 8-10
6
Single Leg Press
3
6-12 reps
RPE 8-10
7
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Preacher Curl (Machine)3 Sets
8-12 Reps
@8-10
2
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
@8-10
3
Barbell Row3 Sets
4-8 Reps
@8-10
4
Lat Pulldown3 Sets
8-12 Reps
@8-10
5
Seated Row (Cable)3 Sets
8-12 Reps
@8-10
6
Single Arm Row (Dumbbell)3 Sets
6-10 Reps
@8-10
Day 2
1
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
@8-10
2
Incline Bench Press (Dumbbell)3 Sets
4-8 Reps
@8-10
3
Pec Deck (Machine)2 Sets
8-12 Reps
@8-10
4
Cable Crossover2 Sets
12-15 Reps
@8-10
5
Lateral Raise (Dumbbell)3 Sets
8-15 Reps
@8-10
6
Rear Delt Fly (Dumbbell)3 Sets
8-12 Reps
@8-10
Day 3
1
Bicep Curl (Barbell)3 Sets
6-10 Reps
@8-10
2
Incline Curl (Dumbbell)2 Sets
8-12 Reps
@8-10
3
Squat (Smith Machine)3 Sets
4-8 Reps
@8-10
4
Leg Extension3 Sets
8-15 Reps
@8-10
5
Leg Press2 Sets
6-10 Reps
@8-10
6
Leg Curl2 Sets
8-15 Reps
@8-10
7
Standing Calf Raise4 Sets
10-15 Reps
@8-10
Day 4
1
Tricep Rope Push Down (Cable)2 Sets
8-12 Reps
@8-10
2
Tricep Extension (Machine)2 Sets
8-12 Reps
@8-10
3
Shoulder Press (Machine)2 Sets
4-8 Reps
@8-10
4
Lateral Raise (Cable)3 Sets
8-15 Reps
@8-10
5
Chest Press (Machine)3 Sets
8-12 Reps
@8-10
6
Chest Fly (Dumbbell)2 Sets
8-12 Reps
@8-10
7
Lat Pulldown (Close Grip)3 Sets
10-15 Reps
@8-10
8
Chest Supported Row (Dumbbell)2 Sets
8-12 Reps
@8-10
Day 5
1
Alternating Dumbbell Curl2 Sets
6-10 Reps
@8-10
2
Hammer Curl (Cable)2 Sets
8-12 Reps
@8-10
3
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
@8-10
4
Lying Leg Curl3 Sets
8-15 Reps
@8-10
5
Leg Extension3 Sets
8-12 Reps
@8-10
6
Single Leg Press3 Sets
6-12 Reps
@8-10
7
Walking Lunge (Dumbbell)2 Sets
10-20 Reps
@8-10