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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.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.5%
Hamstrings
12.3%
Upper Back
10.2%
Glutes
9.7%
Front Delts
8.2%
Chest
6.6%
Lats
6.6%
Triceps
6.5%
Middle Delts
6.2%
Lower Back
4.7%
Biceps
4.6%
Rear Delts
4.1%
Abs
1.9%
Adductors
0.9%
Abductors
0.6%
Forearms
0.2%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
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