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Big Men

by minjae S.
1 athletes joined

Program Description

ㅡBig

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 16, 2025 04:48
  • Last Edited
    Jun 18, 2025 11:34

Summary

Unleash your potential with the **Big Men** program, a comprehensive 12-week strength training plan designed for serious lifters. Committing to five days a week, you'll focus on compound movements like the bench press and deadlift, alongside targeted isolation exercises to sculpt your physique. Each session is meticulously crafted to build muscle and increase strength, ensuring you push your limits and achieve impressive gains. Get ready to transform your workouts and elevate your performance in the gym!
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4.8 Stars with 10, 000+ Ratings
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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
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8.5
-
2
Incline Bench Press (Barbell)
4
10 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Chest Fly (Machine)
1
3
12 reps
12 reps
RPE 7
-
5
Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8.5
2
Lat Pulldown
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
T-Bar Row
4
12 reps
RPE 8
5
Dumbbell Row
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7
3
Lateral Raise (Machine)
4
20 reps
RPE 7
4
Alternating Dumbbell Curl
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
10 reps
RPE 6
2
Squat (Barbell)
4
5 reps
RPE 8.5
3
Leg Press
4
12 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8.5
2
Barbell Row
4
10 reps
RPE 8
3
Decline Bench Press (Barbell)
4
12 reps
RPE 8
4
Dip (Assisted)
4
10 reps
RPE 8
5
Pull-Up (Assisted)
4
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@8.5
-
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@8
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Chest Fly (Machine)
1 Set
3 Sets
12 Reps
12 Reps
@7
-
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
12 Reps
@8
-
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
@8.5
2
Lat Pulldown
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
12 Reps
@8
4
T-Bar Row
4 Sets
12 Reps
@8
5
Dumbbell Row
4 Sets
12 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
5 Reps
@8.5
2
Rear Delt Fly (Machine)
4 Sets
12 Reps
@7
3
Lateral Raise (Machine)
4 Sets
20 Reps
@7
4
Alternating Dumbbell Curl
4 Sets
10 Reps
@8
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8
6
Lying Tricep Extension (Barbell)
4 Sets
12 Reps
@7
Day 4
1
Hip Adductor (Machine)
4 Sets
10 Reps
@6
2
Squat (Barbell)
4 Sets
5 Reps
@8.5
3
Leg Press
4 Sets
12 Reps
@8
4
Leg Extension
4 Sets
12 Reps
@8
5
Leg Curl
4 Sets
12 Reps
@8
Day 5
1
Bench Press (Barbell)
4 Sets
5 Reps
@8.5
2
Barbell Row
4 Sets
10 Reps
@8
3
Decline Bench Press (Barbell)
4 Sets
12 Reps
@8
4
Dip (Assisted)
4 Sets
10 Reps
@8
5
Pull-Up (Assisted)
4 Sets
12 Reps
@8