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BoostcampPNG

Ryan’s Revised Program

by Ryan

Program Description

maximum gains

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 20, 2026 05:33
  • Last Edited
    Jan 20, 2026 05:55
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Front Delts
11.7%
Chest
10.2%
Upper Back
10.2%
Biceps
7.3%
Lats
7.3%
Quadriceps
7.3%
Hamstrings
7.3%
Abs
6.1%
Middle Delts
5.9%
Glutes
5.1%
Rear Delts
2.9%
Forearms
2.2%
Abductors
1.5%
Adductors
1%
Lower Back
0.7%
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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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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
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
6
Cable Crunch
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8-10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
JM Press
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8-10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
JM Press
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8-10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
JM Press
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8-10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
JM Press
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8-10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
JM Press
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8-10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
JM Press
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8-10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
JM Press
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8-10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
JM Press
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8-10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
JM Press
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8-10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
JM Press
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8-10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
JM Press
3
9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
T-Bar Row
3
6-8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8-10 reps
RPE 10
5
Face Pull
3
10 reps
RPE 10
6
JM Press
3
9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
3
Lying Leg Curl
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Cable Crunch
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
3
Lying Leg Curl
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Cable Crunch
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
3
Lying Leg Curl
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Cable Crunch
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
3
Lying Leg Curl
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Cable Crunch
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
3
Lying Leg Curl
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Cable Crunch
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
3
Lying Leg Curl
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Cable Crunch
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
3
Lying Leg Curl
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Cable Crunch
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
3
Lying Leg Curl
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Cable Crunch
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
3
Lying Leg Curl
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Cable Crunch
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
3
Lying Leg Curl
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Cable Crunch
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
3
Lying Leg Curl
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Cable Crunch
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
3
Lying Leg Curl
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
Cable Crunch
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Pec Deck (Machine)
3
6-8 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Barbell Row
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
8
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Pec Deck (Machine)
3
6-8 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Barbell Row
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
8
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Pec Deck (Machine)
3
6-8 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Barbell Row
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
8
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Pec Deck (Machine)
3
6-8 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Barbell Row
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
8
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Pec Deck (Machine)
3
6-8 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Barbell Row
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
8
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Pec Deck (Machine)
3
6-8 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Barbell Row
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
8
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Pec Deck (Machine)
3
6-8 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Barbell Row
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
8
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Pec Deck (Machine)
3
6-8 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Barbell Row
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
8
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Pec Deck (Machine)
3
6-8 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Barbell Row
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
8
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Pec Deck (Machine)
3
6-8 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Barbell Row
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
8
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Pec Deck (Machine)
3
6-8 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Barbell Row
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
8
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Pec Deck (Machine)
3
6-8 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
Barbell Row
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
8
Cable Crunch
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Face Pull
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Face Pull
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Face Pull
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Face Pull
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Face Pull
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Face Pull
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Face Pull
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Face Pull
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Face Pull
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Face Pull
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Face Pull
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
3
Lying Leg Curl
3
10 reps
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Face Pull
3
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Dip (Weighted)
3 Sets
6 Reps
@10
3
Pec Deck (Machine)
3 Sets
6-8 Reps
@10
4
Preacher Curl (EZ Bar)
3 Sets
8 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
6
Cable Crunch
3 Sets
12 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@10
2
T-Bar Row
3 Sets
6-8 Reps
@10
3
Cable Low Row
3 Sets
6-8 Reps
@10
4
Tricep Extension (Cable)
3 Sets
8-10 Reps
@10
5
Face Pull
3 Sets
10 Reps
@10
6
JM Press
3 Sets
9 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
6 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@10
3
Lying Leg Curl
3 Sets
8 Reps
@10
4
Leg Extension
3 Sets
10 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
7
Cable Crunch
3 Sets
10-12 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Pec Deck (Machine)
3 Sets
6-8 Reps
@10
3
Dip (Weighted)
3 Sets
6 Reps
@10
4
Lat Pulldown
3 Sets
8 Reps
@10
5
Barbell Row
3 Sets
8 Reps
@10
6
Tricep Extension (Cable)
3 Sets
10 Reps
@10
7
Preacher Curl (EZ Bar)
3 Sets
8 Reps
@10
8
Cable Crunch
3 Sets
10 Reps
@10
Day 5
1
Squat (Barbell)
2 Sets
6 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@10
3
Lying Leg Curl
3 Sets
10 Reps
@10
4
Hip Abductor (Machine)
3 Sets
10 Reps
@10
5
Leg Extension
3 Sets
12 Reps
@10
6
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
8
Face Pull
3 Sets
10 Reps
@10