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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!
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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