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BoostcampPNG

Novice fullbody

by Anonymous

Program Description

simple novice program, this will be the best gains of your life.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 11, 2025 12:06
  • Last Edited
    Mar 12, 2025 01:45
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
7-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
7-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
7-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
7-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
7-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
7-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
5-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
5-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
5-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
5-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
5-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
1
1
3-5 reps
5-10 reps
RPE 10
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Bicep Curl (Machine)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Platz Squat
2
5-8 reps
RPE 10
3
Pendlay Row
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Lat Pulldown
2
5-8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
6
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
8
Stiff Leg Deadlift
2
6-10 reps
RPE 10
9
Lateral Raise (Cable)
2
7-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4-6 reps
7-10 reps
RPE 10
RPE 10
2
Bench Press (Close Grip)
2
6-8 reps
RPE 10
3
Leg Press
2
5-8 reps
RPE 10
4
Power Shrug
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Lu Raise
2
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
5-8 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
1 Set
4-6 Reps
5-8 Reps
@10
@10
2
Platz Squat
2 Sets
5-8 Reps
@10
3
Pendlay Row
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
4
Lat Pulldown
2 Sets
5-8 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6
Bicep Curl (Machine)
2 Sets
6-10 Reps
@10
7
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
8
Stiff Leg Deadlift
2 Sets
6-10 Reps
@10
9
Lateral Raise (Cable)
2 Sets
7-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
2 Sets
1 Set
4-6 Reps
7-10 Reps
@10
@10
2
Bench Press (Close Grip)
2 Sets
6-8 Reps
@10
3
Leg Press
2 Sets
5-8 Reps
@10
4
Power Shrug
1 Set
1 Set
5-7 Reps
7-10 Reps
@10
@10
5
Chin-Up (Weighted)
1 Set
1 Set
3-5 Reps
5-10 Reps
@10
@10
6
Lu Raise
2 Sets
10-15 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
5-8 Reps
@10
8
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
@10
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
1 Set
4-6 Reps
5-8 Reps
@10
@10
2
Platz Squat
2 Sets
5-8 Reps
@10
3
Pendlay Row
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
4
Lat Pulldown
2 Sets
5-8 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
7
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
8
Stiff Leg Deadlift
2 Sets
6-10 Reps
@10
9
Lateral Raise (Cable)
2 Sets
7-12 Reps
@10