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Program Description

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Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 11, 2025 12:29
  • Last Edited
    Nov 11, 2025 12:32
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.4%
Triceps
14.4%
Biceps
13.5%
Forearms
11.5%
Front Delts
11.5%
Chest
9.6%
Middle Delts
9.6%
Lats
8.7%
Rear Delts
5.8%
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ON THE BOOSTCAMP APP FOR FREE
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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
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7 reps
RPE 10
2
Lat Pulldown
1
7 reps
RPE 10
3
Pec Deck (Machine)
1
7 reps
RPE 10
4
Seated Row (Machine)
1
7 reps
RPE 10
5
Lateral Raise (Machine)
1
7 reps
RPE 10
6
Incline Chest Press (Machine)
1
7 reps
RPE 10
7
Chest Supported Wide Grip Row
1
7 reps
RPE 10
8
Shrug (Trap Bar)
1
7 reps
RPE 10
9
Single Arm Overhead Tricep Extension
1
7 reps
RPE 10
10
Preacher Curl (Dumbbell)
1
7 reps
RPE 10
11
Tricep Extension (Cable)
1
7 reps
RPE 10
12
Hammer Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
15
Shoulder Press (Machine)
1
7 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Rear Delt Fly (Cable)
1 Set
7 Reps
@10
2
Lat Pulldown
1 Set
7 Reps
@10
3
Pec Deck (Machine)
1 Set
7 Reps
@10
4
Seated Row (Machine)
1 Set
7 Reps
@10
5
Lateral Raise (Machine)
1 Set
7 Reps
@10
6
Incline Chest Press (Machine)
1 Set
7 Reps
@10
7
Chest Supported Wide Grip Row
1 Set
7 Reps
@10
8
Shrug (Trap Bar)
1 Set
7 Reps
@10
9
Single Arm Overhead Tricep Extension
1 Set
7 Reps
@10
10
Preacher Curl (Dumbbell)
1 Set
7 Reps
@10
11
Tricep Extension (Cable)
1 Set
7 Reps
@10
12
Hammer Curl (Dumbbell)
1 Set
7 Reps
@10
13
Wrist Curls
1 Set
7 Reps
@10
14
Reverse Wrist Curl (Dumbbell)
1 Set
7 Reps
@10
15
Shoulder Press (Machine)
1 Set
7 Reps
@10
Day 2
1
Rear Delt Fly (Cable)
1 Set
7 Reps
@10
2
Lat Pulldown
1 Set
7 Reps
@10
3
Pec Deck (Machine)
1 Set
7 Reps
@10
4
Seated Row (Machine)
1 Set
7 Reps
@10
5
Lateral Raise (Machine)
1 Set
7 Reps
@10
6
Incline Chest Press (Machine)
1 Set
7 Reps
@10
7
Chest Supported Wide Grip Row
1 Set
7 Reps
@10
8
Shrug (Trap Bar)
1 Set
7 Reps
@10
9
Single Arm Overhead Tricep Extension
1 Set
7 Reps
@10
10
Preacher Curl (Dumbbell)
1 Set
7 Reps
@10
11
Tricep Extension (Cable)
1 Set
7 Reps
@10
12
Hammer Curl (Dumbbell)
1 Set
7 Reps
@10
13
Wrist Curls
1 Set
7 Reps
@10
14
Reverse Wrist Curl (Dumbbell)
1 Set
7 Reps
@10
15
Shoulder Press (Machine)
1 Set
7 Reps
@10
Day 3
1
Rear Delt Fly (Cable)
1 Set
7 Reps
@10
2
Lat Pulldown
1 Set
7 Reps
@10
3
Pec Deck (Machine)
1 Set
7 Reps
@10
4
Seated Row (Machine)
1 Set
7 Reps
@10
5
Lateral Raise (Machine)
1 Set
7 Reps
@10
6
Incline Chest Press (Machine)
1 Set
7 Reps
@10
7
Chest Supported Wide Grip Row
1 Set
7 Reps
@10
8
Shrug (Trap Bar)
1 Set
7 Reps
@10
9
Single Arm Overhead Tricep Extension
1 Set
7 Reps
@10
10
Preacher Curl (Dumbbell)
1 Set
7 Reps
@10
11
Tricep Extension (Cable)
1 Set
7 Reps
@10
12
Hammer Curl (Dumbbell)
1 Set
7 Reps
@10
13
Wrist Curls
1 Set
7 Reps
@10
14
Reverse Wrist Curl (Dumbbell)
1 Set
7 Reps
@10
15
Shoulder Press (Machine)
1 Set
7 Reps
@10