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by angel C.

Program Description

just get stronger and bigger

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 19, 2024 05:37
  • Last Edited
    Jun 18, 2025 11:27

Summary

Transform your fitness journey with this comprehensive 16-week program designed to build strength and muscle across all major muscle groups. Committing to five days a week, you'll engage in targeted exercises like Bulgarian Split Squats, Incline Bench Presses, and Skull Crushers, ensuring a balanced approach to training. Each workout is crafted to challenge your limits while promoting recovery, making it perfect for both beginners and seasoned lifters. Get ready to elevate your performance and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4-7 reps
5-8 reps
8-10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
4-7 reps
5-9 reps
RPE 8
RPE 8
3
Skull Crusher (Barbell)
2
7 reps
RPE 9
4
Rear Delt Fly (Cable)
2
4-8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8
7
Dip (Bodyweight)
2
8 reps
RPE 7.5
8
Chest Fly (Machine)
2
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
7 reps
RPE 9
2
Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
4-7 reps
6-9 reps
RPE 9
RPE 8
2
Rear Delt Fly (Cable)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
2
6-8 reps
RPE 8
4
Single Arm Iso Row
2
4-7 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
6
Standing Pullover (Cable)
2
8 reps
RPE 8
7
Incline Curl (Dumbbell)
2
12 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
2
12 reps
RPE 9.5
9
Hammer Curl
2
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9
2
Shoulder Press (Plate Loaded)
2
7 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
4-7 reps
-
2
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 9.5
4
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Dip (Bodyweight)
2
8 reps
RPE 9.5
6
Preacher Curl (Barbell)
2
8-12 reps
RPE 9.5
Week 1
1 / 16 Weeks
Day 2
1
Bulgarian Split Squat (Dumbbell)
2 Sets
7 Reps
@9
2
Hamstring Curl
2 Sets
10 Reps
@8
3
Leg Extension
2 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9
2
Shoulder Press (Plate Loaded)
2 Sets
7 Reps
@9
3
Incline Chest Fly (Dumbbell)
2 Sets
8 Reps
@9.5
Day 5
1
Skull Crusher (Barbell)
2 Sets
4-7 Reps
-
2
Bicep Curl (Dumbbell)
2 Sets
4-8 Reps
@8
3
Single Arm Tricep Extension (Cable)
2 Sets
6-10 Reps
@9.5
4
Incline Curl (Dumbbell)
2 Sets
10-12 Reps
@9.5
5
Dip (Bodyweight)
2 Sets
8 Reps
@9.5
6
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4-7 Reps
5-8 Reps
8-10 Reps
@8.5
@8.5
@8.5
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
4-7 Reps
5-9 Reps
@8
@8
3
Skull Crusher (Barbell)
2 Sets
7 Reps
@9
4
Rear Delt Fly (Cable)
2 Sets
4-8 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@8
7
Dip (Bodyweight)
2 Sets
8 Reps
@7.5
8
Chest Fly (Machine)
2 Sets
6-10 Reps
@8
Day 3
1
Barbell Row
1 Set
1 Set
4-7 Reps
6-9 Reps
@9
@8
2
Rear Delt Fly (Cable)
3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
2 Sets
6-8 Reps
@8
4
Single Arm Iso Row
2 Sets
4-7 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8
6
Standing Pullover (Cable)
2 Sets
8 Reps
@8
7
Incline Curl (Dumbbell)
2 Sets
12 Reps
@9.5
8
Preacher Curl (Dumbbell)
2 Sets
12 Reps
@9.5
9
Hammer Curl
2 Sets
6-10 Reps
@9.5