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Dla taty

by Jakub Jędrzejczyk
1 athletes joined

Program Description

**Dla taty** is an 18-week, comprehensive strength training program designed to sculpt and strengthen your upper body. With 72 training sessions, you'll tackle key exercises such as the Incline Bench Press and Chest Supported Row, focusing on major muscle groups including the chest, back, and arms. Each workout is structured to progressively challenge you, utilizing a mix of machines and free weights to enhance your lifting technique and overall performance. Get ready to elevate your fitness journey and build the strength you desire!

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 02, 2026 02:39
  • Last Edited
    Jan 06, 2026 07:49
Muscle Engagement
Front
Back
MuscleSet
Biceps
16.2%
Triceps
14.7%
Front Delts
13.2%
Chest
11.8%
Upper Back
11.8%
Lats
8.8%
Rear Delts
8.8%
Middle Delts
5.9%
Forearms
5.9%
Abs
2.9%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
7-9 reps
RPE 9
2
Russian Twist
2
20 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
7-9 reps
RPE 9
2
Russian Twist
2
20 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
7-9 reps
RPE 9
2
Russian Twist
2
20 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
7-9 reps
RPE 9
2
Russian Twist
2
20 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
7-9 reps
RPE 9
2
Russian Twist
2
20 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
7-9 reps
RPE 9
2
Russian Twist
2
20 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
7-9 reps
RPE 9
2
Russian Twist
2
20 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
7-9 reps
RPE 9
2
Russian Twist
2
20 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
7-9 reps
RPE 9
2
Russian Twist
2
20 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
7-9 reps
RPE 9
2
Russian Twist
2
20 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
7-9 reps
RPE 9
2
Russian Twist
2
20 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
7-9 reps
RPE 9
2
Russian Twist
2
20 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
7-9 reps
RPE 9
2
Russian Twist
2
20 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
7-9 reps
RPE 9
2
Russian Twist
2
20 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
7-9 reps
RPE 9
2
Russian Twist
2
20 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
7-9 reps
RPE 9
2
Russian Twist
2
20 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
7-9 reps
RPE 9
2
Russian Twist
2
20 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
7-9 reps
RPE 9
2
Russian Twist
2
20 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
7-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-9 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Lying Tricep Extension (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6.5
RPE 10
5
Bicep Curl (Cable)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-9 reps
RPE 9
2
Lat Pulldown
2
7-9 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-9 reps
RPE 9
2
Lat Pulldown
2
7-9 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-9 reps
RPE 9
2
Lat Pulldown
2
7-9 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-9 reps
RPE 9
2
Lat Pulldown
2
7-9 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-9 reps
RPE 9
2
Lat Pulldown
2
7-9 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-9 reps
RPE 9
2
Lat Pulldown
2
7-9 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-9 reps
RPE 9
2
Lat Pulldown
2
7-9 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-9 reps
RPE 9
2
Lat Pulldown
2
7-9 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-9 reps
RPE 9
2
Lat Pulldown
2
7-9 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-9 reps
RPE 9
2
Lat Pulldown
2
7-9 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-9 reps
RPE 9
2
Lat Pulldown
2
7-9 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-9 reps
RPE 9
2
Lat Pulldown
2
7-9 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-9 reps
RPE 9
2
Lat Pulldown
2
7-9 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-9 reps
RPE 9
2
Lat Pulldown
2
7-9 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-9 reps
RPE 9
2
Lat Pulldown
2
7-9 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-9 reps
RPE 9
2
Lat Pulldown
2
7-9 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-9 reps
RPE 9
2
Lat Pulldown
2
7-9 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
7-9 reps
RPE 9
2
Lat Pulldown
2
7-9 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
8-10 reps
RPE 9
Week 1
1 / 18 Weeks
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
7-9 Reps
@9
2
Chest Supported Row (Machine)
2 Sets
7-9 Reps
@9
3
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Lying Tricep Extension (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6.5
@10
5
Bicep Curl (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
7-9 Reps
@9
2
Lat Pulldown
2 Sets
7-9 Reps
@9
3
Hammer Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@10
4
Single Arm Rear Delt Fly (Cable)
2 Sets
8-10 Reps
@9
Day 2
1
Chest Fly (Machine)
2 Sets
7-9 Reps
@9
2
Russian Twist
2 Sets
20 Reps
@10
3
Hammer Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@10
4
Single Arm Rear Delt Fly (Cable)
2 Sets
8-10 Reps
@9
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
7-9 Reps
@9
2
Chest Supported Row (Machine)
2 Sets
7-9 Reps
@9
3
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Lying Tricep Extension (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6.5
@10
5
Bicep Curl (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@10