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BoostcampPNG

UPPER / LOWER / CHEST&BACK / ARMS

by Declan M.
1 athletes joined
3.0
(1 rating)

Program Description

Hybrid split: bodybuilding / marathon training

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 28, 2024 04:28
  • Last Edited
    Jun 18, 2025 08:08

Summary

Unlock your strength with this comprehensive 16-week program designed to target every major muscle group through a structured 4-day split. Each week, you'll alternate between upper body, lower body, and focused sessions for chest, back, and arms, utilizing a variety of equipment to maximize gains. Expect to build muscle, increase endurance, and enhance overall fitness with a blend of compound and isolation exercises. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Triceps
11.8%
Chest
11.2%
Middle Delts
10.6%
Biceps
10.2%
Lats
9.6%
Quadriceps
6.4%
Abs
6.4%
Front Delts
5.1%
Hamstrings
5.1%
Rear Delts
4.8%
Calves
3.2%
Forearms
1.6%
Glutes
1.3%
Abductors
0.6%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
10-12 reps
RPE 8
RPE 9
2
Lat Prayer
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
3
Fly Press (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Seated Lateral Raise
4
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
3
High Row
2
1
10-12 reps
15-20 reps
RPE 8
RPE 9
4
Seated Lateral Raise
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
3
High Row
2
1
10-12 reps
15-20 reps
RPE 8
RPE 9
4
Seated Lateral Raise
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
3
High Row
2
1
10-12 reps
15-20 reps
RPE 8
RPE 9
4
Seated Lateral Raise
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
3
High Row
2
1
10-12 reps
15-20 reps
RPE 8
RPE 9
4
Seated Lateral Raise
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
3
High Row
2
1
10-12 reps
15-20 reps
RPE 8
RPE 9
4
Seated Lateral Raise
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
3
High Row
2
1
10-12 reps
15-20 reps
RPE 8
RPE 9
4
Seated Lateral Raise
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
3
High Row
2
1
10-12 reps
15-20 reps
RPE 8
RPE 9
4
Seated Lateral Raise
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
3
High Row
2
1
10-12 reps
15-20 reps
RPE 8
RPE 9
4
Seated Lateral Raise
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
3
High Row
2
1
10-12 reps
15-20 reps
RPE 8
RPE 9
4
Seated Lateral Raise
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
3
High Row
2
1
10-12 reps
15-20 reps
RPE 8
RPE 9
4
Seated Lateral Raise
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
3
High Row
2
1
10-12 reps
15-20 reps
RPE 8
RPE 9
4
Seated Lateral Raise
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
3
High Row
2
1
10-12 reps
15-20 reps
RPE 8
RPE 9
4
Seated Lateral Raise
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
3
High Row
2
1
10-12 reps
15-20 reps
RPE 8
RPE 9
4
Seated Lateral Raise
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
3
High Row
2
1
10-12 reps
15-20 reps
RPE 8
RPE 9
4
Seated Lateral Raise
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
3
High Row
2
1
10-12 reps
15-20 reps
RPE 8
RPE 9
4
Seated Lateral Raise
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
2
Tricep Extension (Machine)
4
-
3
Seated Lateral Raise
4
-
4
Bicep Curl (Cable)
3
-
5
Cable Crunch
3
1
10-15 reps
18-15 reps
RPE 8
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Curl
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Leg Extension
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Cable Crunch
4
10-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Curl
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Leg Extension
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Cable Crunch
4
10-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Curl
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Leg Extension
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Cable Crunch
4
10-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Curl
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Leg Extension
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Cable Crunch
4
10-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Curl
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Leg Extension
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Cable Crunch
4
10-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Curl
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Leg Extension
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Cable Crunch
4
10-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Curl
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Leg Extension
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Cable Crunch
4
10-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Curl
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Leg Extension
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Cable Crunch
4
10-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Curl
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Leg Extension
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Cable Crunch
4
10-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Curl
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Leg Extension
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Cable Crunch
4
10-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Curl
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Leg Extension
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Cable Crunch
4
10-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Curl
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Leg Extension
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Cable Crunch
4
10-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Curl
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Leg Extension
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Cable Crunch
4
10-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Curl
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Leg Extension
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Cable Crunch
4
10-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Curl
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Leg Extension
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Cable Crunch
4
10-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
3
1
8-10 reps
10-15 reps
RPE 8
RPE 9
3
High Row
2
1
10-12 reps
15-20 reps
RPE 8
RPE 9
4
Seated Lateral Raise
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6B
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
10-12 reps
RPE 8
RPE 9
2
Lat Prayer
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
3
Fly Press (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Seated Lateral Raise
4
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
10-12 reps
RPE 8
RPE 9
2
Lat Prayer
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
3
Fly Press (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Seated Lateral Raise
4
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
10-12 reps
RPE 8
RPE 9
2
Lat Prayer
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
3
Fly Press (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Seated Lateral Raise
4
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
10-12 reps
RPE 8
RPE 9
2
Lat Prayer
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
3
Fly Press (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Seated Lateral Raise
4
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
10-12 reps
RPE 8
RPE 9
2
Lat Prayer
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
3
Fly Press (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Seated Lateral Raise
4
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
10-12 reps
RPE 8
RPE 9
2
Lat Prayer
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
3
Fly Press (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Seated Lateral Raise
4
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
10-12 reps
RPE 8
RPE 9
2
Lat Prayer
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
3
Fly Press (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Seated Lateral Raise
4
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
10-12 reps
RPE 8
RPE 9
2
Lat Prayer
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
3
Fly Press (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Seated Lateral Raise
4
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
10-12 reps
RPE 8
RPE 9
2
Lat Prayer
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
3
Fly Press (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Seated Lateral Raise
4
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
10-12 reps
RPE 8
RPE 9
2
Lat Prayer
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
3
Fly Press (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Seated Lateral Raise
4
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
10-12 reps
RPE 8
RPE 9
2
Lat Prayer
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
3
Fly Press (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Seated Lateral Raise
4
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
10-12 reps
RPE 8
RPE 9
2
Lat Prayer
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
3
Fly Press (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Seated Lateral Raise
4
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
10-12 reps
RPE 8
RPE 9
2
Lat Prayer
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
3
Fly Press (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Seated Lateral Raise
4
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
10-12 reps
RPE 8
RPE 9
2
Lat Prayer
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
3
Fly Press (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Seated Lateral Raise
4
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
10-12 reps
RPE 8
RPE 9
2
Lat Prayer
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
3
Fly Press (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
10-12 reps
12-15 reps
RPE 8
RPE 9
5
Seated Lateral Raise
4
12-15 reps
RPE 8
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Curl
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Leg Extension
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
4
Cable Crunch
4
10-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
2
Tricep Extension (Machine)
4
-
3
Seated Lateral Raise
4
-
4
Bicep Curl (Cable)
3
-
5
Cable Crunch
3
1
10-15 reps
18-15 reps
RPE 8
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
2
Tricep Extension (Machine)
4
-
3
Seated Lateral Raise
4
-
4
Bicep Curl (Cable)
3
-
5
Cable Crunch
3
1
10-15 reps
18-15 reps
RPE 8
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
2
Tricep Extension (Machine)
4
-
3
Seated Lateral Raise
4
-
4
Bicep Curl (Cable)
3
-
5
Cable Crunch
3
1
10-15 reps
18-15 reps
RPE 8
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
2
Tricep Extension (Machine)
4
-
3
Seated Lateral Raise
4
-
4
Bicep Curl (Cable)
3
-
5
Cable Crunch
3
1
10-15 reps
18-15 reps
RPE 8
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
2
Tricep Extension (Machine)
4
-
3
Seated Lateral Raise
4
-
4
Bicep Curl (Cable)
3
-
5
Cable Crunch
3
1
10-15 reps
18-15 reps
RPE 8
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
2
Tricep Extension (Machine)
4
-
3
Seated Lateral Raise
4
-
4
Bicep Curl (Cable)
3
-
5
Cable Crunch
3
1
10-15 reps
18-15 reps
RPE 8
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
2
Tricep Extension (Machine)
4
-
3
Seated Lateral Raise
4
-
4
Bicep Curl (Cable)
3
-
5
Cable Crunch
3
1
10-15 reps
18-15 reps
RPE 8
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
2
Tricep Extension (Machine)
4
-
3
Seated Lateral Raise
4
-
4
Bicep Curl (Cable)
3
-
5
Cable Crunch
3
1
10-15 reps
18-15 reps
RPE 8
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
2
Tricep Extension (Machine)
4
-
3
Seated Lateral Raise
4
-
4
Bicep Curl (Cable)
3
-
5
Cable Crunch
3
1
10-15 reps
18-15 reps
RPE 8
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
2
Tricep Extension (Machine)
4
-
3
Seated Lateral Raise
4
-
4
Bicep Curl (Cable)
3
-
5
Cable Crunch
3
1
10-15 reps
18-15 reps
RPE 8
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
2
Tricep Extension (Machine)
4
-
3
Seated Lateral Raise
4
-
4
Bicep Curl (Cable)
3
-
5
Cable Crunch
3
1
10-15 reps
18-15 reps
RPE 8
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
2
Tricep Extension (Machine)
4
-
3
Seated Lateral Raise
4
-
4
Bicep Curl (Cable)
3
-
5
Cable Crunch
3
1
10-15 reps
18-15 reps
RPE 8
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
2
Tricep Extension (Machine)
4
-
3
Seated Lateral Raise
4
-
4
Bicep Curl (Cable)
3
-
5
Cable Crunch
3
1
10-15 reps
18-15 reps
RPE 8
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
2
Tricep Extension (Machine)
4
-
3
Seated Lateral Raise
4
-
4
Bicep Curl (Cable)
3
-
5
Cable Crunch
3
1
10-15 reps
18-15 reps
RPE 8
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
1
10-12 reps
12-15 reps
RPE 8
RPE 9
2
Tricep Extension (Machine)
4
-
3
Seated Lateral Raise
4
-
4
Bicep Curl (Cable)
3
-
5
Cable Crunch
3
1
10-15 reps
18-15 reps
RPE 8
RPE 8
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
1 Set
8-10 Reps
10-12 Reps
@8
@9
2
Lat Prayer
3 Sets
1 Set
10-12 Reps
12-15 Reps
@8
@9
3
Fly Press (Dumbbell)
2 Sets
1 Set
10-12 Reps
12-15 Reps
@8
@9
4
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
12-15 Reps
@8
@9
5
Seated Lateral Raise
4 Sets
12-15 Reps
@8
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@8
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
1 Set
10-12 Reps
12-15 Reps
@8
@9
2
Tricep Extension (Machine)
4 Sets
-
3
Seated Lateral Raise
4 Sets
-
4
Bicep Curl (Cable)
3 Sets
-
5
Cable Crunch
3 Sets
1 Set
10-15 Reps
18-15 Reps
@8
@8
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
Day 3
1
Lat Pulldown
3 Sets
1 Set
8-10 Reps
10-15 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8-10 Reps
10-15 Reps
@8
@9
3
High Row
2 Sets
1 Set
10-12 Reps
15-20 Reps
@8
@9
4
Seated Lateral Raise
3 Sets
1 Set
10-12 Reps
12-15 Reps
@8
@9
5
Chest Fly (Cable)
3 Sets
10-15 Reps
@9
6A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6B
Hammer Curl (Cable)
3 Sets
10-15 Reps
@9
Day 4
1
Leg Press
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
2
Leg Curl
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3
Leg Extension
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Cable Crunch
4 Sets
10-15 Reps
@8
5
Calf Raise (Leg Press)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
6
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@8