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BoostcampPNG

Prep for NPC NY Capital Championships

by Siddhant C.

Program Description

Get me bigger during prep

Program Overview

  • Level
    Advanced
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 06, 2026 03:24
  • Last Edited
    Apr 06, 2026 05:23
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Front Delts
9.9%
Hamstrings
9.9%
Chest
8.9%
Lats
7.9%
Biceps
7.9%
Quadriceps
7.9%
Upper Back
6.9%
Glutes
6.9%
Middle Delts
5.9%
Abs
4.9%
Rear Delts
3.9%
Abductors
3%
Forearms
2.5%
Calves
2%
Lower Back
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
2
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
30° Incline Press
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
2
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
30° Incline Press
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
2
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
30° Incline Press
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
2
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
30° Incline Press
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
2
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
30° Incline Press
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
2
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
30° Incline Press
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
2
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
30° Incline Press
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
2
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
30° Incline Press
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
2
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
30° Incline Press
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
2
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
30° Incline Press
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
2
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
30° Incline Press
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
2
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
30° Incline Press
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
2
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
30° Incline Press
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
2
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
30° Incline Press
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
2
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
30° Incline Press
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
2
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
30° Incline Press
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
2
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
30° Incline Press
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Bench Pullover
2
10-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3
30° Incline Press
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
8-15 reps
RPE 10
5
Dip (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 10
2
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
3
Cable Lat Row
2
8-15 reps
RPE 10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 10
2
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
3
Cable Lat Row
2
8-15 reps
RPE 10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 10
2
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
3
Cable Lat Row
2
8-15 reps
RPE 10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 10
2
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
3
Cable Lat Row
2
8-15 reps
RPE 10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 10
2
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
3
Cable Lat Row
2
8-15 reps
RPE 10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 10
2
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
3
Cable Lat Row
2
8-15 reps
RPE 10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 10
2
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
3
Cable Lat Row
2
8-15 reps
RPE 10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 10
2
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
3
Cable Lat Row
2
8-15 reps
RPE 10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 10
2
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
3
Cable Lat Row
2
8-15 reps
RPE 10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 10
2
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
3
Cable Lat Row
2
8-15 reps
RPE 10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 10
2
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
3
Cable Lat Row
2
8-15 reps
RPE 10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 10
2
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
3
Cable Lat Row
2
8-15 reps
RPE 10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 10
2
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
3
Cable Lat Row
2
8-15 reps
RPE 10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 10
2
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
3
Cable Lat Row
2
8-15 reps
RPE 10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 10
2
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
3
Cable Lat Row
2
8-15 reps
RPE 10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 10
2
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
3
Cable Lat Row
2
8-15 reps
RPE 10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 10
2
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
3
Cable Lat Row
2
8-15 reps
RPE 10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 10
2
Bent Over Row (Dumbbell)
2
8-12 reps
RPE 10
3
Cable Lat Row
2
8-15 reps
RPE 10
4
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-15 reps
RPE 10
2
Abs Crunch (Machine)
2
10-15 reps
RPE 10
3
Leg Extension
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
5
Pendulum Squat
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-15 reps
RPE 10
2
Abs Crunch (Machine)
2
10-15 reps
RPE 10
3
Leg Extension
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
5
Pendulum Squat
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-15 reps
RPE 10
2
Abs Crunch (Machine)
2
10-15 reps
RPE 10
3
Leg Extension
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
5
Pendulum Squat
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-15 reps
RPE 10
2
Abs Crunch (Machine)
2
10-15 reps
RPE 10
3
Leg Extension
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
5
Pendulum Squat
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-15 reps
RPE 10
2
Abs Crunch (Machine)
2
10-15 reps
RPE 10
3
Leg Extension
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
5
Pendulum Squat
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-15 reps
RPE 10
2
Abs Crunch (Machine)
2
10-15 reps
RPE 10
3
Leg Extension
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
5
Pendulum Squat
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-15 reps
RPE 10
2
Abs Crunch (Machine)
2
10-15 reps
RPE 10
3
Leg Extension
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
5
Pendulum Squat
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-15 reps
RPE 10
2
Abs Crunch (Machine)
2
10-15 reps
RPE 10
3
Leg Extension
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
5
Pendulum Squat
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-15 reps
RPE 10
2
Abs Crunch (Machine)
2
10-15 reps
RPE 10
3
Leg Extension
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
5
Pendulum Squat
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-15 reps
RPE 10
2
Abs Crunch (Machine)
2
10-15 reps
RPE 10
3
Leg Extension
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
5
Pendulum Squat
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-15 reps
RPE 10
2
Abs Crunch (Machine)
2
10-15 reps
RPE 10
3
Leg Extension
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
5
Pendulum Squat
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-15 reps
RPE 10
2
Abs Crunch (Machine)
2
10-15 reps
RPE 10
3
Leg Extension
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
5
Pendulum Squat
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-15 reps
RPE 10
2
Abs Crunch (Machine)
2
10-15 reps
RPE 10
3
Leg Extension
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
5
Pendulum Squat
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-15 reps
RPE 10
2
Abs Crunch (Machine)
2
10-15 reps
RPE 10
3
Leg Extension
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
5
Pendulum Squat
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-15 reps
RPE 10
2
Abs Crunch (Machine)
2
10-15 reps
RPE 10
3
Leg Extension
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
5
Pendulum Squat
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-15 reps
RPE 10
2
Abs Crunch (Machine)
2
10-15 reps
RPE 10
3
Leg Extension
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
5
Pendulum Squat
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-15 reps
RPE 10
2
Abs Crunch (Machine)
2
10-15 reps
RPE 10
3
Leg Extension
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
5
Pendulum Squat
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-15 reps
RPE 10
2
Abs Crunch (Machine)
2
10-15 reps
RPE 10
3
Leg Extension
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
8-15 reps
6-12 reps
RPE 10
RPE 10
5
Pendulum Squat
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
6-12 reps
RPE 10
3
Lateral Raise (Cable)
2
8-15 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
6-12 reps
RPE 10
3
Lateral Raise (Cable)
2
8-15 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
6-12 reps
RPE 10
3
Lateral Raise (Cable)
2
8-15 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
6-12 reps
RPE 10
3
Lateral Raise (Cable)
2
8-15 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
6-12 reps
RPE 10
3
Lateral Raise (Cable)
2
8-15 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
6-12 reps
RPE 10
3
Lateral Raise (Cable)
2
8-15 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
6-12 reps
RPE 10
3
Lateral Raise (Cable)
2
8-15 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
6-12 reps
RPE 10
3
Lateral Raise (Cable)
2
8-15 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
6-12 reps
RPE 10
3
Lateral Raise (Cable)
2
8-15 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
6-12 reps
RPE 10
3
Lateral Raise (Cable)
2
8-15 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
6-12 reps
RPE 10
3
Lateral Raise (Cable)
2
8-15 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
6-12 reps
RPE 10
3
Lateral Raise (Cable)
2
8-15 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
6-12 reps
RPE 10
3
Lateral Raise (Cable)
2
8-15 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
6-12 reps
RPE 10
3
Lateral Raise (Cable)
2
8-15 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
6-12 reps
RPE 10
3
Lateral Raise (Cable)
2
8-15 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
6-12 reps
RPE 10
3
Lateral Raise (Cable)
2
8-15 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
6-12 reps
RPE 10
3
Lateral Raise (Cable)
2
8-15 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
AMRAP
RPE 10
2
Shoulder Press (Machine)
2
6-12 reps
RPE 10
3
Lateral Raise (Cable)
2
8-15 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 10
6
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Hip Abductor (Machine)
2
8-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
5
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Hip Abductor (Machine)
2
8-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
5
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Hip Abductor (Machine)
2
8-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
5
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Hip Abductor (Machine)
2
8-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
5
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Hip Abductor (Machine)
2
8-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
5
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Hip Abductor (Machine)
2
8-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
5
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Hip Abductor (Machine)
2
8-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
5
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Hip Abductor (Machine)
2
8-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
5
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Hip Abductor (Machine)
2
8-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
5
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Hip Abductor (Machine)
2
8-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
5
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Hip Abductor (Machine)
2
8-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
5
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Hip Abductor (Machine)
2
8-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
5
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Hip Abductor (Machine)
2
8-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
5
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Hip Abductor (Machine)
2
8-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
5
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Hip Abductor (Machine)
2
8-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
5
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Hip Abductor (Machine)
2
8-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
5
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Hip Abductor (Machine)
2
8-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
5
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
2
Lying Leg Curl
2
8-15 reps
RPE 10
3
Hip Abductor (Machine)
2
8-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
6-12 reps
RPE 10
5
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Dumbbell Bench Pullover
2 Sets
10-15 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
3
30° Incline Press
2 Sets
6-12 Reps
@10
4
Chest Fly (Machine)
2 Sets
8-15 Reps
@10
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
Day 2
1
Lat Pulldown
2 Sets
8-15 Reps
@10
2
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
@10
3
Cable Lat Row
2 Sets
8-15 Reps
@10
4
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
5
Bicep Curl (Cable)
3 Sets
8-15 Reps
@10
Day 3
1
Standing Calf Raise
2 Sets
8-15 Reps
@10
2
Abs Crunch (Machine)
2 Sets
10-15 Reps
@10
3
Leg Extension
1 Set
1 Set
8-15 Reps
6-12 Reps
@10
@10
4
Seated Hamstring Curl
1 Set
1 Set
8-15 Reps
6-12 Reps
@10
@10
5
Pendulum Squat
2 Sets
8-12 Reps
@10
Day 4
1
Pull-Up (Assisted)
2 Sets
AMRAP
@10
2
Shoulder Press (Machine)
2 Sets
6-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
8-15 Reps
@10
4
Bench Press (Close Grip)
2 Sets
8-12 Reps
@10
5
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
@10
6
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
Day 5
1
Abs Crunch (Bodyweight)
2 Sets
AMRAP
@10
2
Lying Leg Curl
2 Sets
8-15 Reps
@10
3
Hip Abductor (Machine)
2 Sets
8-15 Reps
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
6-12 Reps
@10
5
Leg Press (45 Degrees)
2 Sets
6-12 Reps
@10