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Winter Arc - High Frequency

by Zeno
1 athletes joined

Program Description

It is designed for people whose weak points are chest, shoulders and arms. Not ideal for people who want to train legs more.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 20, 2024 12:19
  • Last Edited
    Jun 18, 2025 12:26

Summary

Embrace the chill with the **Winter Arc - High Frequency** program, a comprehensive 12-week journey designed to build strength and muscle through high-frequency training. Committing just four days a week, you'll tackle full-body workouts that emphasize compound movements and targeted muscle isolation. Each session is strategically structured with a mix of intensity levels, ensuring you push your limits while allowing for optimal recovery. Get ready to elevate your fitness game and transform your physique this winter!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Biceps
12.4%
Upper Back
11.7%
Chest
11.2%
Lats
11.2%
Front Delts
8.5%
Middle Delts
7%
Rear Delts
5.4%
Abs
5.4%
Calves
3.6%
Quadriceps
3.6%
Hamstrings
3.4%
Glutes
2%
Forearms
1.4%
Lower Back
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-8
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
5
Dip (Weighted)
1
1
4-6 reps
6-10 reps
RPE 9-10
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
7
Lateral Raise (Machine)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-8
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
5
Dip (Weighted)
1
1
4-6 reps
6-10 reps
RPE 9-10
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
7
Lateral Raise (Machine)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-8
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
5
Dip (Weighted)
1
1
4-6 reps
6-10 reps
RPE 9-10
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
7
Lateral Raise (Machine)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-8
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
5
Dip (Weighted)
1
1
4-6 reps
6-10 reps
RPE 9-10
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
7
Lateral Raise (Machine)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-8
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
5
Dip (Weighted)
1
1
4-6 reps
6-10 reps
RPE 9-10
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
7
Lateral Raise (Machine)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-8
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
5
Dip (Weighted)
1
1
4-6 reps
6-10 reps
RPE 9-10
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
7
Lateral Raise (Machine)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-8
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
5
Dip (Weighted)
1
1
4-6 reps
6-10 reps
RPE 9-10
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
7
Lateral Raise (Machine)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-8
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
5
Dip (Weighted)
1
1
4-6 reps
6-10 reps
RPE 9-10
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
7
Lateral Raise (Machine)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-8
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
5
Dip (Weighted)
1
1
4-6 reps
6-10 reps
RPE 9-10
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
7
Lateral Raise (Machine)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-8
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
5
Dip (Weighted)
1
1
4-6 reps
6-10 reps
RPE 9-10
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
7
Lateral Raise (Machine)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-8
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
5
Dip (Weighted)
1
1
4-6 reps
6-10 reps
RPE 9-10
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
7
Lateral Raise (Machine)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7-8
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
5
Dip (Weighted)
1
1
4-6 reps
6-10 reps
RPE 9-10
RPE 9-10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9-10
7
Lateral Raise (Machine)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
8
Rear Delt Fly (Cable)
1
1
8-12 reps
8-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-12 reps
RPE 7-8
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 9-10
3
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9-10
4
Hammer Curl
2
8-12 reps
RPE 9-10
5
Bayesian Curl
2
10-15 reps
RPE 9-10
6
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 8-9
7
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
8
Standing Pullover (Cable)
1
1
8-12 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-12 reps
RPE 7-8
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 9-10
3
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9-10
4
Hammer Curl
2
8-12 reps
RPE 9-10
5
Bayesian Curl
2
10-15 reps
RPE 9-10
6
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 8-9
7
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
8
Standing Pullover (Cable)
1
1
8-12 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-12 reps
RPE 7-8
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 9-10
3
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9-10
4
Hammer Curl
2
8-12 reps
RPE 9-10
5
Bayesian Curl
2
10-15 reps
RPE 9-10
6
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 8-9
7
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
8
Standing Pullover (Cable)
1
1
8-12 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-12 reps
RPE 7-8
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 9-10
3
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9-10
4
Hammer Curl
2
8-12 reps
RPE 9-10
5
Bayesian Curl
2
10-15 reps
RPE 9-10
6
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 8-9
7
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
8
Standing Pullover (Cable)
1
1
8-12 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-12 reps
RPE 7-8
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 9-10
3
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9-10
4
Hammer Curl
2
8-12 reps
RPE 9-10
5
Bayesian Curl
2
10-15 reps
RPE 9-10
6
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 8-9
7
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
8
Standing Pullover (Cable)
1
1
8-12 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-12 reps
RPE 7-8
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 9-10
3
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9-10
4
Hammer Curl
2
8-12 reps
RPE 9-10
5
Bayesian Curl
2
10-15 reps
RPE 9-10
6
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 8-9
7
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
8
Standing Pullover (Cable)
1
1
8-12 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-12 reps
RPE 7-8
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 9-10
3
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9-10
4
Hammer Curl
2
8-12 reps
RPE 9-10
5
Bayesian Curl
2
10-15 reps
RPE 9-10
6
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 8-9
7
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
8
Standing Pullover (Cable)
1
1
8-12 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-12 reps
RPE 7-8
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 9-10
3
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9-10
4
Hammer Curl
2
8-12 reps
RPE 9-10
5
Bayesian Curl
2
10-15 reps
RPE 9-10
6
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 8-9
7
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
8
Standing Pullover (Cable)
1
1
8-12 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-12 reps
RPE 7-8
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 9-10
3
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9-10
4
Hammer Curl
2
8-12 reps
RPE 9-10
5
Bayesian Curl
2
10-15 reps
RPE 9-10
6
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 8-9
7
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
8
Standing Pullover (Cable)
1
1
8-12 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-12 reps
RPE 7-8
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 9-10
3
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9-10
4
Hammer Curl
2
8-12 reps
RPE 9-10
5
Bayesian Curl
2
10-15 reps
RPE 9-10
6
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 8-9
7
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
8
Standing Pullover (Cable)
1
1
8-12 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-12 reps
RPE 7-8
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 9-10
3
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9-10
4
Hammer Curl
2
8-12 reps
RPE 9-10
5
Bayesian Curl
2
10-15 reps
RPE 9-10
6
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 8-9
7
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
8
Standing Pullover (Cable)
1
1
8-12 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
8-12 reps
RPE 7-8
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 9-10
3
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9-10
4
Hammer Curl
2
8-12 reps
RPE 9-10
5
Bayesian Curl
2
10-15 reps
RPE 9-10
6
Chest Supported Row (Dumbbell)
2
6-10 reps
RPE 8-9
7
Lat Pulldown
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
8
Standing Pullover (Cable)
1
1
8-12 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4A
JM Press (Smith Machine)
2
8-12 reps
RPE 8-9
4B
Close Grip Bench Press (Smith Machine)
2
1-5 reps
RPE 8-9
5
Lateral Raise (Cable)
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7-9
7
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4A
JM Press (Smith Machine)
2
8-12 reps
RPE 8-9
4B
Close Grip Bench Press (Smith Machine)
2
1-5 reps
RPE 8-9
5
Lateral Raise (Cable)
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7-9
7
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4A
JM Press (Smith Machine)
2
8-12 reps
RPE 8-9
4B
Close Grip Bench Press (Smith Machine)
2
1-5 reps
RPE 8-9
5
Lateral Raise (Cable)
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7-9
7
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4A
JM Press (Smith Machine)
2
8-12 reps
RPE 8-9
4B
Close Grip Bench Press (Smith Machine)
2
1-5 reps
RPE 8-9
5
Lateral Raise (Cable)
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7-9
7
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4A
JM Press (Smith Machine)
2
8-12 reps
RPE 8-9
4B
Close Grip Bench Press (Smith Machine)
2
1-5 reps
RPE 8-9
5
Lateral Raise (Cable)
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7-9
7
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4A
JM Press (Smith Machine)
2
8-12 reps
RPE 8-9
4B
Close Grip Bench Press (Smith Machine)
2
1-5 reps
RPE 8-9
5
Lateral Raise (Cable)
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7-9
7
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4A
JM Press (Smith Machine)
2
8-12 reps
RPE 8-9
4B
Close Grip Bench Press (Smith Machine)
2
1-5 reps
RPE 8-9
5
Lateral Raise (Cable)
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7-9
7
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4A
JM Press (Smith Machine)
2
8-12 reps
RPE 8-9
4B
Close Grip Bench Press (Smith Machine)
2
1-5 reps
RPE 8-9
5
Lateral Raise (Cable)
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7-9
7
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4A
JM Press (Smith Machine)
2
8-12 reps
RPE 8-9
4B
Close Grip Bench Press (Smith Machine)
2
1-5 reps
RPE 8-9
5
Lateral Raise (Cable)
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7-9
7
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4A
JM Press (Smith Machine)
2
8-12 reps
RPE 8-9
4B
Close Grip Bench Press (Smith Machine)
2
1-5 reps
RPE 8-9
5
Lateral Raise (Cable)
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7-9
7
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4A
JM Press (Smith Machine)
2
8-12 reps
RPE 8-9
4B
Close Grip Bench Press (Smith Machine)
2
1-5 reps
RPE 8-9
5
Lateral Raise (Cable)
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7-9
7
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Incline Chest Press (Machine)
2
8-10 reps
RPE 9-10
3
Pec Deck (Machine)
2
8-15 reps
RPE 9-10
4A
JM Press (Smith Machine)
2
8-12 reps
RPE 8-9
4B
Close Grip Bench Press (Smith Machine)
2
1-5 reps
RPE 8-9
5
Lateral Raise (Cable)
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Decline Crunch (Weighted)
3
8-12 reps
RPE 7-9
7
Plank
1
1
1
1 mins
1 mins
1 mins
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 9-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 9-10
3
Cable Low Row
2
6-10 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9-10
5
Reverse Pec Deck
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 8-9
6
Seated Overhead Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
7A
Bicep Curl (Cable)
2
8-12 reps
RPE 8-9
7B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-9
8
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 9-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 9-10
3
Cable Low Row
2
6-10 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9-10
5
Reverse Pec Deck
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 8-9
6
Seated Overhead Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
7A
Bicep Curl (Cable)
2
8-12 reps
RPE 8-9
7B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-9
8
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 9-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 9-10
3
Cable Low Row
2
6-10 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9-10
5
Reverse Pec Deck
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 8-9
6
Seated Overhead Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
7A
Bicep Curl (Cable)
2
8-12 reps
RPE 8-9
7B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-9
8
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 9-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 9-10
3
Cable Low Row
2
6-10 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9-10
5
Reverse Pec Deck
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 8-9
6
Seated Overhead Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
7A
Bicep Curl (Cable)
2
8-12 reps
RPE 8-9
7B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-9
8
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 9-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 9-10
3
Cable Low Row
2
6-10 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9-10
5
Reverse Pec Deck
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 8-9
6
Seated Overhead Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
7A
Bicep Curl (Cable)
2
8-12 reps
RPE 8-9
7B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-9
8
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 9-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 9-10
3
Cable Low Row
2
6-10 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9-10
5
Reverse Pec Deck
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 8-9
6
Seated Overhead Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
7A
Bicep Curl (Cable)
2
8-12 reps
RPE 8-9
7B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-9
8
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 9-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 9-10
3
Cable Low Row
2
6-10 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9-10
5
Reverse Pec Deck
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 8-9
6
Seated Overhead Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
7A
Bicep Curl (Cable)
2
8-12 reps
RPE 8-9
7B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-9
8
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 9-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 9-10
3
Cable Low Row
2
6-10 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9-10
5
Reverse Pec Deck
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 8-9
6
Seated Overhead Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
7A
Bicep Curl (Cable)
2
8-12 reps
RPE 8-9
7B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-9
8
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 9-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 9-10
3
Cable Low Row
2
6-10 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9-10
5
Reverse Pec Deck
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 8-9
6
Seated Overhead Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
7A
Bicep Curl (Cable)
2
8-12 reps
RPE 8-9
7B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-9
8
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 9-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 9-10
3
Cable Low Row
2
6-10 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9-10
5
Reverse Pec Deck
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 8-9
6
Seated Overhead Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
7A
Bicep Curl (Cable)
2
8-12 reps
RPE 8-9
7B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-9
8
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 9-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 9-10
3
Cable Low Row
2
6-10 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9-10
5
Reverse Pec Deck
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 8-9
6
Seated Overhead Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
7A
Bicep Curl (Cable)
2
8-12 reps
RPE 8-9
7B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-9
8
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 9-10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 9-10
3
Cable Low Row
2
6-10 reps
RPE 9-10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9-10
5
Reverse Pec Deck
1
2
8-12 reps
10-15 reps
RPE 8-9
RPE 8-9
6
Seated Overhead Press (Dumbbell)
1
1
5-8 reps
8-10 reps
RPE 9-10
RPE 9-10
7A
Bicep Curl (Cable)
2
8-12 reps
RPE 8-9
7B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-9
8
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1
Standing Calf Raise
4 Sets
10-15 Reps
@8-9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@7-8
3
Leg Extension
2 Sets
10-15 Reps
@8-9
4
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
8-10 Reps
@9-10
@9-10
5
Dip (Weighted)
1 Set
1 Set
4-6 Reps
6-10 Reps
@9-10
@9-10
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9-10
7
Lateral Raise (Machine)
1 Set
1 Set
8-12 Reps
8-15 Reps
@8-9
@9-10
8
Rear Delt Fly (Cable)
1 Set
1 Set
8-12 Reps
8-15 Reps
@8-9
@9-10
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
8-10 Reps
@9-10
@9-10
2
Incline Chest Press (Machine)
2 Sets
8-10 Reps
@9-10
3
Pec Deck (Machine)
2 Sets
8-15 Reps
@9-10
4A
JM Press (Smith Machine)
2 Sets
8-12 Reps
@8-9
4B
Close Grip Bench Press (Smith Machine)
2 Sets
1-5 Reps
@8-9
5
Lateral Raise (Cable)
1 Set
2 Sets
8-12 Reps
10-15 Reps
@8-9
@9-10
6
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@7-9
7
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@7
@8
@9
Day 2
1
Hamstring Curl
3 Sets
8-12 Reps
@7-8
2
Chin-Up (Bodyweight)
1 Set
AMRAP
@9-10
3
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@9-10
4
Hammer Curl
2 Sets
8-12 Reps
@9-10
5
Bayesian Curl
2 Sets
10-15 Reps
@9-10
6
Chest Supported Row (Dumbbell)
2 Sets
6-10 Reps
@8-9
7
Lat Pulldown
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
8
Standing Pullover (Cable)
1 Set
1 Set
8-12 Reps
10-20 Reps
@8-9
@9-10
Day 4
1
Pull-Up (Bodyweight)
1 Set
AMRAP
@9-10
2
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@9-10
3
Cable Low Row
2 Sets
6-10 Reps
@9-10
4
Lat Pulldown (Single Arm)
2 Sets
8-12 Reps
@9-10
5
Reverse Pec Deck
1 Set
2 Sets
8-12 Reps
10-15 Reps
@8-9
@8-9
6
Seated Overhead Press (Dumbbell)
1 Set
1 Set
5-8 Reps
8-10 Reps
@9-10
@9-10
7A
Bicep Curl (Cable)
2 Sets
8-12 Reps
@8-9
7B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@8-9
8
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8-9