logo
BoostcampPNG

Bionic Brute

by Bionic B.
1 athletes joined

Program Description

Full body Hypertrophy program for the time poor. Train insane or remain the same. This program is designed to get as much done as possible for as many muscle groups as possible in 2 days. There is then a third optional day to hit body parts that are lacking or that you want to prioritise, assuming they are recovered/ing in time. Ideally have 2 rest days between full body workouts. I do 3 months on the same program before altering exercise choice/orders/sets/reps. This is not for the light-hearted. The 2 main workouts are long and gruelling.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 11, 2025 01:40
  • Last Edited
    Aug 11, 2025 06:40
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
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
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Chest Fly (Cable)
1
12-20 reps
RPE 10
7A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Chest Fly (Cable)
1
12-20 reps
RPE 10
7A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Chest Fly (Cable)
1
12-20 reps
RPE 10
7A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Chest Fly (Cable)
1
12-20 reps
RPE 10
7A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Chest Fly (Cable)
1
12-20 reps
RPE 10
7A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Chest Fly (Cable)
1
12-20 reps
RPE 10
7A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Chest Fly (Cable)
1
12-20 reps
RPE 10
7A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Chest Fly (Cable)
1
12-20 reps
RPE 10
7A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Chest Fly (Cable)
1
12-20 reps
RPE 10
7A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Chest Fly (Cable)
1
12-20 reps
RPE 10
7A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Chest Fly (Cable)
1
12-20 reps
RPE 10
7A
Ab Wheel
1
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
8-12 reps
RPE 10
3
Squat (Barbell)
2
5-10 reps
RPE 9
4A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
10-15 reps
RPE 10
6A
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
6B
Chest Fly (Cable)
1
12-20 reps
RPE 10
7A
Ab Wheel
1
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
2
Split Squat (Barbell)
2
8-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3B
Overhead Extension (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Stiff Leg Deadlift
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
5A
One Arm Lateral Raise (Cable)
2
10-20 reps
RPE 10
5B
Hip Adductor (Machine)
1
8-12 reps
RPE 10
5C
Seated Hamstring Curl
1
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Wrist Curls
1
12-20 reps
RPE 10
3B
Face Pull
1
12-20 reps
RPE 10
4A
Standing Calf Raise
2
12-16 reps
RPE 10
4B
Shrug (Barbell)
2
12-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Wrist Curls
1
12-20 reps
RPE 10
3B
Face Pull
1
12-20 reps
RPE 10
4A
Standing Calf Raise
2
12-16 reps
RPE 10
4B
Shrug (Barbell)
2
12-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Wrist Curls
1
12-20 reps
RPE 10
3B
Face Pull
1
12-20 reps
RPE 10
4A
Standing Calf Raise
2
12-16 reps
RPE 10
4B
Shrug (Barbell)
2
12-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Wrist Curls
1
12-20 reps
RPE 10
3B
Face Pull
1
12-20 reps
RPE 10
4A
Standing Calf Raise
2
12-16 reps
RPE 10
4B
Shrug (Barbell)
2
12-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Wrist Curls
1
12-20 reps
RPE 10
3B
Face Pull
1
12-20 reps
RPE 10
4A
Standing Calf Raise
2
12-16 reps
RPE 10
4B
Shrug (Barbell)
2
12-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Wrist Curls
1
12-20 reps
RPE 10
3B
Face Pull
1
12-20 reps
RPE 10
4A
Standing Calf Raise
2
12-16 reps
RPE 10
4B
Shrug (Barbell)
2
12-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Wrist Curls
1
12-20 reps
RPE 10
3B
Face Pull
1
12-20 reps
RPE 10
4A
Standing Calf Raise
2
12-16 reps
RPE 10
4B
Shrug (Barbell)
2
12-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Wrist Curls
1
12-20 reps
RPE 10
3B
Face Pull
1
12-20 reps
RPE 10
4A
Standing Calf Raise
2
12-16 reps
RPE 10
4B
Shrug (Barbell)
2
12-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Wrist Curls
1
12-20 reps
RPE 10
3B
Face Pull
1
12-20 reps
RPE 10
4A
Standing Calf Raise
2
12-16 reps
RPE 10
4B
Shrug (Barbell)
2
12-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Wrist Curls
1
12-20 reps
RPE 10
3B
Face Pull
1
12-20 reps
RPE 10
4A
Standing Calf Raise
2
12-16 reps
RPE 10
4B
Shrug (Barbell)
2
12-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Wrist Curls
1
12-20 reps
RPE 10
3B
Face Pull
1
12-20 reps
RPE 10
4A
Standing Calf Raise
2
12-16 reps
RPE 10
4B
Shrug (Barbell)
2
12-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
1B
Dip (Assisted)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 9.5
2A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
1
8-12 reps
RPE 10
3A
Wrist Curls
1
12-20 reps
RPE 10
3B
Face Pull
1
12-20 reps
RPE 10
4A
Standing Calf Raise
2
12-16 reps
RPE 10
4B
Shrug (Barbell)
2
12-25 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
2A
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
2B
Single Arm Iso Row
2 Sets
8-12 Reps
@10
3
Squat (Barbell)
2 Sets
5-10 Reps
@9
4A
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
@10
4B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
5A
Nordic Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5B
Leg Extension
1 Set
10-15 Reps
@10
6A
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
6B
Chest Fly (Cable)
1 Set
12-20 Reps
@10
7A
Ab Wheel
1 Set
6-15 Reps
@10
Day 2
1A
Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
1B
Pull-Up (Weighted)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
2
Split Squat (Barbell)
2 Sets
8-15 Reps
@9.5
3A
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
3B
Overhead Extension (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4
Stiff Leg Deadlift
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@9.5
5A
One Arm Lateral Raise (Cable)
2 Sets
10-20 Reps
@10
5B
Hip Adductor (Machine)
1 Set
8-12 Reps
@10
5C
Seated Hamstring Curl
1 Set
10-20 Reps
@10
Day 3
1A
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
1B
Dip (Assisted)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@9.5
2A
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
2B
Overhead Tricep Extension (Cable)
1 Set
8-12 Reps
@10
3A
Wrist Curls
1 Set
12-20 Reps
@10
3B
Face Pull
1 Set
12-20 Reps
@10
4A
Standing Calf Raise
2 Sets
12-16 Reps
@10
4B
Shrug (Barbell)
2 Sets
12-25 Reps
@10