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BoostcampPNG

The perfect physique I

by DerzarWillz DerzarWay

Program Description

Great program for novice and intermediate lifters. It's an intense training program with supersets each set should only have 30sec to 1 min rest MAX then start doing your next sets..

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 02, 2024 01:04
  • Last Edited
    Oct 07, 2024 04:38

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
Squat (Barbell)
5
5 reps
RPE 8
2A
Good Morning
3
8 reps
RPE 7
2B
Lunge (Barbell)
3
8 reps
RPE 7
3
Leg Press
4
20 reps
RPE 8
4
Leg Extension
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
5
Leg Curl
4
8 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
7
Front Squat (Barbell)
3
16 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2A
Good Morning
3
8 reps
RPE 7
2B
Lunge (Barbell)
3
8 reps
RPE 7
3
Leg Press
4
20 reps
RPE 8
4
Leg Extension
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
5
Leg Curl
4
8 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
7
Front Squat (Barbell)
3
16 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2A
Good Morning
3
8 reps
RPE 7
2B
Lunge (Barbell)
3
8 reps
RPE 7
3
Leg Press
4
20 reps
RPE 8
4
Leg Extension
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
5
Leg Curl
4
8 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
7
Front Squat (Barbell)
3
16 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2A
Good Morning
3
8 reps
RPE 7
2B
Lunge (Barbell)
3
8 reps
RPE 7
3
Leg Press
4
20 reps
RPE 8
4
Leg Extension
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
5
Leg Curl
4
8 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
7
Front Squat (Barbell)
3
16 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2A
Good Morning
3
8 reps
RPE 7
2B
Lunge (Barbell)
3
8 reps
RPE 7
3
Leg Press
4
20 reps
RPE 8
4
Leg Extension
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
5
Leg Curl
4
8 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
7
Front Squat (Barbell)
3
16 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2A
Good Morning
3
8 reps
RPE 7
2B
Lunge (Barbell)
3
8 reps
RPE 7
3
Leg Press
4
20 reps
RPE 8
4
Leg Extension
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
5
Leg Curl
4
8 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
7
Front Squat (Barbell)
3
16 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2A
Good Morning
3
8 reps
RPE 7
2B
Lunge (Barbell)
3
8 reps
RPE 7
3
Leg Press
4
20 reps
RPE 8
4
Leg Extension
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
5
Leg Curl
4
8 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
7
Front Squat (Barbell)
3
16 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2A
Good Morning
3
8 reps
RPE 7
2B
Lunge (Barbell)
3
8 reps
RPE 7
3
Leg Press
4
20 reps
RPE 8
4
Leg Extension
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
5
Leg Curl
4
8 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
7
Front Squat (Barbell)
3
16 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2A
Good Morning
3
8 reps
RPE 7
2B
Lunge (Barbell)
3
8 reps
RPE 7
3
Leg Press
4
20 reps
RPE 8
4
Leg Extension
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
5
Leg Curl
4
8 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
7
Front Squat (Barbell)
3
16 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2A
Good Morning
3
8 reps
RPE 7
2B
Lunge (Barbell)
3
8 reps
RPE 7
3
Leg Press
4
20 reps
RPE 8
4
Leg Extension
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
5
Leg Curl
4
8 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
7
Front Squat (Barbell)
3
16 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2A
Good Morning
3
8 reps
RPE 7
2B
Lunge (Barbell)
3
8 reps
RPE 7
3
Leg Press
4
20 reps
RPE 8
4
Leg Extension
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
5
Leg Curl
4
8 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
7
Front Squat (Barbell)
3
16 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2A
Good Morning
3
8 reps
RPE 7
2B
Lunge (Barbell)
3
8 reps
RPE 7
3
Leg Press
4
20 reps
RPE 8
4
Leg Extension
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
5
Leg Curl
4
8 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
7
Front Squat (Barbell)
3
16 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7.5
2A
Chest Fly (Cable)
3
16 reps
RPE 8.5
2B
Tricep Extension (Cable)
3
16 reps
RPE 8.5
3A
Dumbbell Bench Pullover
3
10 reps
RPE 8.5
3B
Tricep Extension (Dumbbell)
3
10 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
16 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
3
16 reps
RPE 8.5
6
Chest Press (Machine)
3
12-16 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7.5
2A
Chest Fly (Cable)
3
16 reps
RPE 8.5
2B
Tricep Extension (Cable)
3
16 reps
RPE 8.5
3A
Dumbbell Bench Pullover
3
10 reps
RPE 8.5
3B
Tricep Extension (Dumbbell)
1
10 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
16 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
3
16 reps
RPE 8.5
6
Chest Press (Machine)
3
12-16 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7.5
2A
Chest Fly (Cable)
3
16 reps
RPE 8.5
2B
Tricep Extension (Cable)
3
16 reps
RPE 8.5
3A
Dumbbell Bench Pullover
3
10 reps
RPE 8.5
3B
Tricep Extension (Dumbbell)
1
10 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
16 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
3
16 reps
RPE 8.5
6
Chest Press (Machine)
3
12-16 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7.5
2A
Chest Fly (Cable)
3
16 reps
RPE 8.5
2B
Tricep Extension (Cable)
3
16 reps
RPE 8.5
3A
Dumbbell Bench Pullover
3
10 reps
RPE 8.5
3B
Tricep Extension (Dumbbell)
1
10 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
16 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
3
16 reps
RPE 8.5
6
Chest Press (Machine)
3
12-16 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7.5
2A
Chest Fly (Cable)
3
16 reps
RPE 8.5
2B
Tricep Extension (Cable)
3
16 reps
RPE 8.5
3A
Dumbbell Bench Pullover
3
10 reps
RPE 8.5
3B
Tricep Extension (Dumbbell)
1
10 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
16 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
3
16 reps
RPE 8.5
6
Chest Press (Machine)
3
12-16 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7.5
2A
Chest Fly (Cable)
3
16 reps
RPE 8.5
2B
Tricep Extension (Cable)
3
16 reps
RPE 8.5
3A
Dumbbell Bench Pullover
3
10 reps
RPE 8.5
3B
Tricep Extension (Dumbbell)
1
10 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
16 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
3
16 reps
RPE 8.5
6
Chest Press (Machine)
3
12-16 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7.5
2A
Chest Fly (Cable)
3
16 reps
RPE 8.5
2B
Tricep Extension (Cable)
3
16 reps
RPE 8.5
3A
Dumbbell Bench Pullover
3
10 reps
RPE 8.5
3B
Tricep Extension (Dumbbell)
1
10 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
16 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
3
16 reps
RPE 8.5
6
Chest Press (Machine)
3
12-16 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7.5
2A
Chest Fly (Cable)
3
16 reps
RPE 8.5
2B
Tricep Extension (Cable)
3
16 reps
RPE 8.5
3A
Dumbbell Bench Pullover
3
10 reps
RPE 8.5
3B
Tricep Extension (Dumbbell)
1
10 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
16 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
3
16 reps
RPE 8.5
6
Chest Press (Machine)
3
12-16 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7.5
2A
Chest Fly (Cable)
3
16 reps
RPE 8.5
2B
Tricep Extension (Cable)
3
16 reps
RPE 8.5
3A
Dumbbell Bench Pullover
3
10 reps
RPE 8.5
3B
Tricep Extension (Dumbbell)
1
10 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
16 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
3
16 reps
RPE 8.5
6
Chest Press (Machine)
3
12-16 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7.5
2A
Chest Fly (Cable)
3
16 reps
RPE 8.5
2B
Tricep Extension (Cable)
3
16 reps
RPE 8.5
3A
Dumbbell Bench Pullover
3
10 reps
RPE 8.5
3B
Tricep Extension (Dumbbell)
1
10 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
16 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
3
16 reps
RPE 8.5
6
Chest Press (Machine)
3
12-16 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7.5
2A
Chest Fly (Cable)
3
16 reps
RPE 8.5
2B
Tricep Extension (Cable)
3
16 reps
RPE 8.5
3A
Dumbbell Bench Pullover
3
10 reps
RPE 8.5
3B
Tricep Extension (Dumbbell)
1
10 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
16 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
3
16 reps
RPE 8.5
6
Chest Press (Machine)
3
12-16 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 7.5
2A
Chest Fly (Cable)
3
16 reps
RPE 8.5
2B
Tricep Extension (Cable)
3
16 reps
RPE 8.5
3A
Dumbbell Bench Pullover
3
10 reps
RPE 8.5
3B
Tricep Extension (Dumbbell)
1
10 reps
RPE 8.5
4
Dip (Weighted)
3
10 reps
RPE 7
5A
Chest Fly (Machine)
3
16 reps
RPE 8.5
5B
Overhead Tricep Extension (Cable)
3
16 reps
RPE 8.5
6
Chest Press (Machine)
3
12-16 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2A
Upright Row (Barbell)
4
10 reps
RPE 7.5
2B
Partial Lateral Raise (Cable)
4
8 reps
RPE 10
2C
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
3A
Seated Front Raise
3
8 reps
RPE 8
3B
Lying Rear Lateral Raise
3
8 reps
RPE 8
4A
Face Pull
3
12 reps
RPE 8
4B
Lying Side Lateral Raise
3
12 reps
RPE 8
5
Behind-The-Neck Press (Smith Machine)
3
15 reps
RPE 7
6
Lateral Raise (Cable)
3
15-30 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Upright Row (Barbell)
4
8 reps
RPE 7.5
3A
Lateral Raise (Dumbbell)
4
8+ reps
RPE 9.5
4A
Seated Front Raise
3
8 reps
RPE 8
4B
Inverted Face Pull
3
8 reps
RPE 8
5A
Face Pull
3
8 reps
RPE 8
5B
Lying Rear Lateral Raise
3
8 reps
RPE 8
6
Behind-The-Neck Press (Smith Machine)
3
15 reps
RPE 7
7
Lateral Raise (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Upright Row (Barbell)
4
8 reps
RPE 7.5
3A
Lateral Raise (Dumbbell)
4
8+ reps
RPE 9.5
4A
Seated Front Raise
3
8 reps
RPE 8
4B
Inverted Face Pull
3
8 reps
RPE 8
5A
Face Pull
3
8 reps
RPE 8
5B
Lying Rear Lateral Raise
3
8 reps
RPE 8
6
Behind-The-Neck Press (Smith Machine)
3
15 reps
RPE 7
7
Lateral Raise (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Upright Row (Barbell)
4
8 reps
RPE 7.5
3A
Lateral Raise (Dumbbell)
4
8+ reps
RPE 9.5
4A
Seated Front Raise
3
8 reps
RPE 8
4B
Inverted Face Pull
3
8 reps
RPE 8
5A
Face Pull
3
8 reps
RPE 8
5B
Lying Rear Lateral Raise
3
8 reps
RPE 8
6
Behind-The-Neck Press (Smith Machine)
3
15 reps
RPE 7
7
Lateral Raise (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Upright Row (Barbell)
4
8 reps
RPE 7.5
3A
Lateral Raise (Dumbbell)
4
8+ reps
RPE 9.5
4A
Seated Front Raise
3
8 reps
RPE 8
4B
Inverted Face Pull
3
8 reps
RPE 8
5A
Face Pull
3
8 reps
RPE 8
5B
Lying Rear Lateral Raise
3
8 reps
RPE 8
6
Behind-The-Neck Press (Smith Machine)
3
15 reps
RPE 7
7
Lateral Raise (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Upright Row (Barbell)
4
8 reps
RPE 7.5
3A
Lateral Raise (Dumbbell)
4
8+ reps
RPE 9.5
4A
Seated Front Raise
3
8 reps
RPE 8
4B
Inverted Face Pull
3
8 reps
RPE 8
5A
Face Pull
3
8 reps
RPE 8
5B
Lying Rear Lateral Raise
3
8 reps
RPE 8
6
Behind-The-Neck Press (Smith Machine)
3
15 reps
RPE 7
7
Lateral Raise (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Upright Row (Barbell)
4
8 reps
RPE 7.5
3A
Lateral Raise (Dumbbell)
4
8+ reps
RPE 9.5
4A
Seated Front Raise
3
8 reps
RPE 8
4B
Inverted Face Pull
3
8 reps
RPE 8
5A
Face Pull
3
8 reps
RPE 8
5B
Lying Rear Lateral Raise
3
8 reps
RPE 8
6
Behind-The-Neck Press (Smith Machine)
3
15 reps
RPE 7
7
Lateral Raise (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Upright Row (Barbell)
4
8 reps
RPE 7.5
3A
Lateral Raise (Dumbbell)
4
8+ reps
RPE 9.5
4A
Seated Front Raise
3
8 reps
RPE 8
4B
Inverted Face Pull
3
8 reps
RPE 8
5A
Face Pull
3
8 reps
RPE 8
5B
Lying Rear Lateral Raise
3
8 reps
RPE 8
6
Behind-The-Neck Press (Smith Machine)
3
15 reps
RPE 7
7
Lateral Raise (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Upright Row (Barbell)
4
8 reps
RPE 7.5
3A
Lateral Raise (Dumbbell)
4
8+ reps
RPE 9.5
4A
Seated Front Raise
3
8 reps
RPE 8
4B
Inverted Face Pull
3
8 reps
RPE 8
5A
Face Pull
3
8 reps
RPE 8
5B
Lying Rear Lateral Raise
3
8 reps
RPE 8
6
Behind-The-Neck Press (Smith Machine)
3
15 reps
RPE 7
7
Lateral Raise (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Upright Row (Barbell)
4
8 reps
RPE 7.5
3A
Lateral Raise (Dumbbell)
4
8+ reps
RPE 9.5
4A
Seated Front Raise
3
8 reps
RPE 8
4B
Inverted Face Pull
3
8 reps
RPE 8
5A
Face Pull
3
8 reps
RPE 8
5B
Lying Rear Lateral Raise
3
8 reps
RPE 8
6
Behind-The-Neck Press (Smith Machine)
3
15 reps
RPE 7
7
Lateral Raise (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Upright Row (Barbell)
4
8 reps
RPE 7.5
3A
Lateral Raise (Dumbbell)
4
8+ reps
RPE 9.5
4A
Seated Front Raise
3
8 reps
RPE 8
4B
Inverted Face Pull
3
8 reps
RPE 8
5A
Face Pull
3
8 reps
RPE 8
5B
Lying Rear Lateral Raise
3
8 reps
RPE 8
6
Behind-The-Neck Press (Smith Machine)
3
15 reps
RPE 7
7
Lateral Raise (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Upright Row (Barbell)
4
8 reps
RPE 7.5
3A
Lateral Raise (Dumbbell)
4
8+ reps
RPE 9.5
4A
Seated Front Raise
3
8 reps
RPE 8
4B
Inverted Face Pull
3
8 reps
RPE 8
5A
Face Pull
3
8 reps
RPE 8
5B
Lying Rear Lateral Raise
3
8 reps
RPE 8
6
Behind-The-Neck Press (Smith Machine)
3
15 reps
RPE 7
7
Lateral Raise (Cable)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 6.5
2
Leg Press
4
8 reps
RPE 8.5
3A
Hack Squat
4
10 reps
RPE 8
3B
Sissy Squat
4
10 reps
RPE 8
4A
Leg Extension
4
20 reps
RPE 7.5
4B
Deadlift (Deficit)
4
10 reps
RPE 7
5A
Leg Curl
4
8 reps
RPE 8
5B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 6.5
2
Leg Press
4
8 reps
RPE 8.5
3A
Hack Squat
4
10 reps
RPE 8
3B
Sissy Squat
4
10 reps
RPE 8
4A
Leg Extension
4
20 reps
RPE 7.5
4B
Deadlift (Deficit)
4
10 reps
RPE 7
5A
Leg Curl
4
8 reps
RPE 8
5B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 6.5
2
Leg Press
4
8 reps
RPE 8.5
3A
Hack Squat
4
10 reps
RPE 8
3B
Sissy Squat
4
10 reps
RPE 8
4A
Leg Extension
4
20 reps
RPE 7.5
4B
Deadlift (Deficit)
4
10 reps
RPE 7
5A
Leg Curl
4
8 reps
RPE 8
5B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 6.5
2
Leg Press
4
8 reps
RPE 8.5
3A
Hack Squat
4
10 reps
RPE 8
3B
Sissy Squat
4
10 reps
RPE 8
4A
Leg Extension
4
20 reps
RPE 7.5
4B
Deadlift (Deficit)
4
10 reps
RPE 7
5A
Leg Curl
4
8 reps
RPE 8
5B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 6.5
2
Leg Press
4
8 reps
RPE 8.5
3A
Hack Squat
4
10 reps
RPE 8
3B
Sissy Squat
4
10 reps
RPE 8
4A
Leg Extension
4
20 reps
RPE 7.5
4B
Deadlift (Deficit)
4
10 reps
RPE 7
5A
Leg Curl
4
8 reps
RPE 8
5B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 6.5
2
Leg Press
4
8 reps
RPE 8.5
3A
Hack Squat
4
10 reps
RPE 8
3B
Sissy Squat
4
10 reps
RPE 8
4A
Leg Extension
4
20 reps
RPE 7.5
4B
Deadlift (Deficit)
4
10 reps
RPE 7
5A
Leg Curl
4
8 reps
RPE 8
5B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 6.5
2
Leg Press
4
8 reps
RPE 8.5
3A
Hack Squat
4
10 reps
RPE 8
3B
Sissy Squat
4
10 reps
RPE 8
4A
Leg Extension
4
20 reps
RPE 7.5
4B
Deadlift (Deficit)
4
10 reps
RPE 7
5A
Leg Curl
4
8 reps
RPE 8
5B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 6.5
2
Leg Press
4
8 reps
RPE 8.5
3A
Hack Squat
4
10 reps
RPE 8
3B
Sissy Squat
4
10 reps
RPE 8
4A
Leg Extension
4
20 reps
RPE 7.5
4B
Deadlift (Deficit)
4
10 reps
RPE 7
5A
Leg Curl
4
8 reps
RPE 8
5B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 6.5
2
Leg Press
4
8 reps
RPE 8.5
3A
Hack Squat
4
10 reps
RPE 8
3B
Sissy Squat
4
10 reps
RPE 8
4A
Leg Extension
4
20 reps
RPE 7.5
4B
Deadlift (Deficit)
4
10 reps
RPE 7
5A
Leg Curl
4
8 reps
RPE 8
5B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 6.5
2
Leg Press
4
8 reps
RPE 8.5
3A
Hack Squat
4
10 reps
RPE 8
3B
Sissy Squat
4
10 reps
RPE 8
4A
Leg Extension
4
20 reps
RPE 7.5
4B
Deadlift (Deficit)
4
10 reps
RPE 7
5A
Leg Curl
4
8 reps
RPE 8
5B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 6.5
2
Leg Press
4
8 reps
RPE 8.5
3A
Hack Squat
4
10 reps
RPE 8
3B
Sissy Squat
4
10 reps
RPE 8
4A
Leg Extension
4
20 reps
RPE 7.5
4B
Deadlift (Deficit)
4
10 reps
RPE 7
5A
Leg Curl
4
8 reps
RPE 8
5B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
RPE 6.5
2
Leg Press
4
8 reps
RPE 8.5
3A
Hack Squat
4
10 reps
RPE 8
3B
Sissy Squat
4
10 reps
RPE 8
4A
Leg Extension
4
20 reps
RPE 7.5
4B
Deadlift (Deficit)
4
10 reps
RPE 7
5A
Leg Curl
4
8 reps
RPE 8
5B
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Rear Lateral Raise
3
15 reps
RPE 6
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Standing Pullover (Cable)
3
10 reps
RPE 8
5B
Face Pull
3
10 reps
RPE 8
6A
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
6B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Lat Pulldown
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
8A
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
8B
Concentration Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
2
Seated Row (Machine)
4
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4A
Standing Pullover (Cable)
3
10 reps
RPE 8
4B
Face Pull
3
10 reps
RPE 8
5A
Bent Over Row (Barbell)
3
8 reps
RPE 8
5B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
6B
Concentration Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
2
Seated Row (Machine)
4
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4A
Standing Pullover (Cable)
3
10 reps
RPE 8
4B
Face Pull
3
10 reps
RPE 8
5A
Bent Over Row (Barbell)
3
8 reps
RPE 8
5B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
6B
Concentration Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
2
Seated Row (Machine)
4
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4A
Standing Pullover (Cable)
3
10 reps
RPE 8
4B
Face Pull
3
10 reps
RPE 8
5A
Bent Over Row (Barbell)
3
8 reps
RPE 8
5B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
6B
Concentration Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
2
Seated Row (Machine)
4
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4A
Standing Pullover (Cable)
3
10 reps
RPE 8
4B
Face Pull
3
10 reps
RPE 8
5A
Bent Over Row (Barbell)
3
8 reps
RPE 8
5B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
6B
Concentration Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
2
Seated Row (Machine)
4
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4A
Standing Pullover (Cable)
3
10 reps
RPE 8
4B
Face Pull
3
10 reps
RPE 8
5A
Bent Over Row (Barbell)
3
8 reps
RPE 8
5B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
6B
Concentration Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
2
Seated Row (Machine)
4
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4A
Standing Pullover (Cable)
3
10 reps
RPE 8
4B
Face Pull
3
10 reps
RPE 8
5A
Bent Over Row (Barbell)
3
8 reps
RPE 8
5B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
6B
Concentration Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
2
Seated Row (Machine)
4
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4A
Standing Pullover (Cable)
3
10 reps
RPE 8
4B
Face Pull
3
10 reps
RPE 8
5A
Bent Over Row (Barbell)
3
8 reps
RPE 8
5B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
6B
Concentration Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
2
Seated Row (Machine)
4
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4A
Standing Pullover (Cable)
3
10 reps
RPE 8
4B
Face Pull
3
10 reps
RPE 8
5A
Bent Over Row (Barbell)
3
8 reps
RPE 8
5B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
6B
Concentration Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
2
Seated Row (Machine)
4
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4A
Standing Pullover (Cable)
3
10 reps
RPE 8
4B
Face Pull
3
10 reps
RPE 8
5A
Bent Over Row (Barbell)
3
8 reps
RPE 8
5B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
6B
Concentration Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
2
Seated Row (Machine)
4
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4A
Standing Pullover (Cable)
3
10 reps
RPE 8
4B
Face Pull
3
10 reps
RPE 8
5A
Bent Over Row (Barbell)
3
8 reps
RPE 8
5B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
6B
Concentration Curl
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
2
Seated Row (Machine)
4
12 reps
RPE 8
3
Seated Row (Machine)
3
12 reps
RPE 8
4A
Standing Pullover (Cable)
3
10 reps
RPE 8
4B
Face Pull
3
10 reps
RPE 8
5A
Bent Over Row (Barbell)
3
8 reps
RPE 8
5B
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
12-15 reps
RPE 7
6B
Concentration Curl
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3-
3-10 reps
RPE 10
RPE 10
2
Abs Crunch (Weighted)
5
20 reps
RPE 8
3
Reverse Abs Crunch (Bodyweight)
5
20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 4
1
Front Squat (Barbell)
5 Sets
8 Reps
@6.5
2
Leg Press
4 Sets
8 Reps
@8.5
3A
Hack Squat
4 Sets
10 Reps
@8
3B
Sissy Squat
4 Sets
10 Reps
@8
4A
Leg Extension
4 Sets
20 Reps
@7.5
4B
Deadlift (Deficit)
4 Sets
10 Reps
@7
5A
Leg Curl
4 Sets
8 Reps
@8
5B
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
@7.5
2A
Chest Fly (Cable)
3 Sets
16 Reps
@8.5
2B
Tricep Extension (Cable)
3 Sets
16 Reps
@8.5
3A
Dumbbell Bench Pullover
3 Sets
10 Reps
@8.5
3B
Tricep Extension (Dumbbell)
3 Sets
10 Reps
@8.5
4
Dip (Weighted)
3 Sets
10 Reps
@7
5A
Chest Fly (Machine)
3 Sets
16 Reps
@8.5
5B
Overhead Tricep Extension (Cable)
3 Sets
16 Reps
@8.5
6
Chest Press (Machine)
3 Sets
12-16 Reps
@8.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8
2A
Good Morning
3 Sets
8 Reps
@7
2B
Lunge (Barbell)
3 Sets
8 Reps
@7
3
Leg Press
4 Sets
20 Reps
@8
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
@6.5
@7
@8
@8.5
5
Leg Curl
4 Sets
8 Reps
@10
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@10
7
Front Squat (Barbell)
3 Sets
16 Reps
@6.5
Day 6
1
Deadlift (Barbell)
4 Sets
1 Set
3-
3-10 Reps
@10
@10
2
Abs Crunch (Weighted)
5 Sets
20 Reps
@8
3
Reverse Abs Crunch (Bodyweight)
5 Sets
20 Reps
@8
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
8 Reps
@7
@7.5
@8
@9
2A
Upright Row (Barbell)
4 Sets
10 Reps
@7.5
2B
Partial Lateral Raise (Cable)
4 Sets
8 Reps
@10
2C
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8
3A
Seated Front Raise
3 Sets
8 Reps
@8
3B
Lying Rear Lateral Raise
3 Sets
8 Reps
@8
4A
Face Pull
3 Sets
12 Reps
@8
4B
Lying Side Lateral Raise
3 Sets
12 Reps
@8
5
Behind-The-Neck Press (Smith Machine)
3 Sets
15 Reps
@7
6
Lateral Raise (Cable)
3 Sets
15-30 Reps
@6.5
Day 5
1
Lying Rear Lateral Raise
3 Sets
15 Reps
@6
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
12 Reps
@8
4
Seated Row (Machine)
3 Sets
12 Reps
@8
5A
Standing Pullover (Cable)
3 Sets
10 Reps
@8
5B
Face Pull
3 Sets
10 Reps
@8
6A
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@8
6B
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
7
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
8 Reps
@7.5
@8.5
@9
@10
8A
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@7
8B
Concentration Curl
3 Sets
10 Reps
@8