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Give me muscles now

by Joseph B.
2 athletes joined

Program Description

**Give Me Muscles Now** is a comprehensive 9-week program designed to help you build muscle effectively and efficiently. With 36 training sessions spread across three days a week, you'll target major muscle groups through a variety of exercises, including machine and free weight movements. Each workout is structured with progressive intensity, ensuring you challenge yourself while allowing for recovery. Whether you're a beginner or an experienced lifter, this program will guide you to achieve noticeable gains in strength and size. Get ready to transform your physique and unleash your potential!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 15, 2026 01:25
  • Last Edited
    Mar 27, 2026 12:57
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.5%
Triceps
11.5%
Upper Back
10.7%
Biceps
9.8%
Chest
9.5%
Lats
7.8%
Hamstrings
7%
Middle Delts
6.8%
Quadriceps
6.3%
Rear Delts
5.9%
Glutes
5.9%
Forearms
2%
Calves
2%
Abs
1.2%
Lower Back
1%
Abductors
1%
Adductors
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Incline Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Overhead Tricep Extension (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Seated Dip (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
7
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Incline Bench Press (Smith Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Shoulder Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Overhead Tricep Extension (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Incline Bench Press (Smith Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Shoulder Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Overhead Tricep Extension (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
7
Seated Dip (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Incline Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Overhead Tricep Extension (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Seated Dip (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
7
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Incline Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Overhead Tricep Extension (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Seated Dip (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
7
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Incline Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Overhead Tricep Extension (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Seated Dip (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
7
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Incline Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Overhead Tricep Extension (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Seated Dip (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
7
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Incline Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Overhead Tricep Extension (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Seated Dip (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
7
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Incline Chest Press (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Overhead Tricep Extension (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Seated Dip (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
7
Shoulder Press (Machine)
2
2
8-10 reps
8-10 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Bayesian Curl
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Lat Pulldown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Seated Row (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Rear Delt Fly (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Lat Pulldown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Bayesian Curl
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Rear Delt Fly (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Seated Row (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Lat Pulldown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Bayesian Curl
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Rear Delt Fly (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Seated Row (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Bayesian Curl
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Lat Pulldown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Seated Row (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Rear Delt Fly (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Bayesian Curl
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Lat Pulldown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Seated Row (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Rear Delt Fly (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Bayesian Curl
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Lat Pulldown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Seated Row (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Rear Delt Fly (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Bayesian Curl
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Lat Pulldown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Seated Row (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Rear Delt Fly (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Bayesian Curl
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Lat Pulldown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Seated Row (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Rear Delt Fly (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Bayesian Curl
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Lat Pulldown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Seated Row (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Rear Delt Fly (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Romanian Deadlift (Barbell)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Leg Extension
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Leg Press
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Glute Kickback
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Squat (Smith Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Romanian Deadlift (Barbell)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Leg Extension
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Leg Press
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Standing Calf Raise
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Squat (Smith Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Romanian Deadlift (Barbell)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Leg Extension
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Leg Press
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Standing Calf Raise
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Romanian Deadlift (Barbell)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Leg Extension
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Leg Press
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Glute Kickback
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Romanian Deadlift (Barbell)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Leg Extension
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Leg Press
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Glute Kickback
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Romanian Deadlift (Barbell)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Leg Extension
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Leg Press
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Glute Kickback
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Romanian Deadlift (Barbell)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Leg Extension
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Leg Press
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Glute Kickback
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Romanian Deadlift (Barbell)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Leg Extension
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Leg Press
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Glute Kickback
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Romanian Deadlift (Barbell)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Leg Extension
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Leg Press
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Glute Kickback
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Seated Wide-Grip Row (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Rear Delt Fly (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Preacher Curl (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
7
Single Arm Pushdown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Seated Wide-Grip Row (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Pec Deck (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Incline Curl (Dumbbell)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Single Arm Pushdown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
7
Rear Delt Fly (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Seated Wide-Grip Row (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Pec Deck (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Incline Curl (Dumbbell)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Single Arm Pushdown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
7
Rear Delt Fly (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Seated Wide-Grip Row (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Rear Delt Fly (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Preacher Curl (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
7
Single Arm Pushdown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Seated Wide-Grip Row (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Rear Delt Fly (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Preacher Curl (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
7
Single Arm Pushdown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Seated Wide-Grip Row (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Rear Delt Fly (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Preacher Curl (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
7
Single Arm Pushdown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Seated Wide-Grip Row (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Rear Delt Fly (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Preacher Curl (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
7
Single Arm Pushdown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Seated Wide-Grip Row (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Rear Delt Fly (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Preacher Curl (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
7
Single Arm Pushdown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
2
Seated Wide-Grip Row (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
5
Rear Delt Fly (Cable)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
6
Preacher Curl (Machine)
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
7
Single Arm Pushdown
2
2
8-10 reps
6-8 reps
RPE 6.5
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
2
Incline Chest Press (Machine)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
3
Chest Fly (Machine)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
4
Overhead Tricep Extension (Cable)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
5
Seated Dip (Machine)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
6
Lateral Raise (Cable)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
7
Shoulder Press (Machine)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@6.5
@10
Day 2
1
Preacher Curl (Machine)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
2
Bayesian Curl
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
3
Lat Pulldown
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
4
Seated Row (Machine)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
5
Rear Delt Fly (Cable)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
Day 3
1
Seated Hamstring Curl
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
2
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
3
Leg Extension
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
4
Leg Press
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
5
Standing Calf Raise
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
6
Glute Kickback
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
Day 4
1
Lat Pulldown
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
2
Seated Wide-Grip Row (Cable)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
3
Chest Fly (Machine)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
4
Lateral Raise (Cable)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
5
Rear Delt Fly (Cable)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
6
Preacher Curl (Machine)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10
7
Single Arm Pushdown
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@6.5
@10