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BUILD

by Jorge Alarcon

Program Description

GET BIG

Program Overview

  • Level
    Intermediate
  • Goal
    Women's
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 11, 2026 02:46
  • Last Edited
    Mar 14, 2026 01:36
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Upper Back
10.3%
Biceps
10.3%
Glutes
8.8%
Hamstrings
8.8%
Chest
7.4%
Front Delts
7.4%
Quadriceps
7.4%
Lats
6.6%
Abs
5.9%
Middle Delts
4.4%
Forearms
3.7%
Lower Back
2.2%
Calves
2%
Rear Delts
1.5%
Adductors
0.7%
Abductors
0.7%
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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
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Chest Supported Row (Barbell)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Preacher Curl (Machine)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Chest Supported Row (Barbell)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Preacher Curl (Machine)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Chest Supported Row (Barbell)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Preacher Curl (Machine)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Chest Supported Row (Barbell)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Preacher Curl (Machine)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Chest Supported Row (Barbell)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Preacher Curl (Machine)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Chest Supported Row (Barbell)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Preacher Curl (Machine)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Chest Supported Row (Barbell)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Preacher Curl (Machine)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Chest Supported Row (Barbell)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Preacher Curl (Machine)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Chest Supported Row (Barbell)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Preacher Curl (Machine)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Chest Supported Row (Barbell)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Preacher Curl (Machine)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Chest Supported Row (Barbell)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Preacher Curl (Machine)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8
3
Chest Supported Row (Barbell)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
6
Preacher Curl (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
5
Hip Thrust (Machine)
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
10-12 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
10-15 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 10
5
Preacher Curl (Machine)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
10-15 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 10
5
Preacher Curl (Machine)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
10-15 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 10
5
Preacher Curl (Machine)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
10-15 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 10
5
Preacher Curl (Machine)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
10-15 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 10
5
Preacher Curl (Machine)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
10-15 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 10
5
Preacher Curl (Machine)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
10-15 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 10
5
Preacher Curl (Machine)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
10-15 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 10
5
Preacher Curl (Machine)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
10-15 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 10
5
Preacher Curl (Machine)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
10-15 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 10
5
Preacher Curl (Machine)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
10-15 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 10
5
Preacher Curl (Machine)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Shrug (Dumbbell)
3
10-15 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 10
5
Preacher Curl (Machine)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2A
Leg Extension
3
12-15 reps
RPE 9
2B
Lying Leg Curl
3
12-15 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Standing Pullover (Cable)
3
12-15 reps
RPE 9
5A
Preacher Curl (Machine)
3
AMRAP
RPE 10
5B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2A
Leg Extension
3
12-15 reps
RPE 9
2B
Lying Leg Curl
3
12-15 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Standing Pullover (Cable)
3
12-15 reps
RPE 9
5A
Preacher Curl (Machine)
3
AMRAP
RPE 10
5B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2A
Leg Extension
3
12-15 reps
RPE 9
2B
Lying Leg Curl
3
12-15 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Standing Pullover (Cable)
3
12-15 reps
RPE 9
5A
Preacher Curl (Machine)
3
AMRAP
RPE 10
5B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2A
Leg Extension
3
12-15 reps
RPE 9
2B
Lying Leg Curl
3
12-15 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Standing Pullover (Cable)
3
12-15 reps
RPE 9
5A
Preacher Curl (Machine)
3
AMRAP
RPE 10
5B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2A
Leg Extension
3
12-15 reps
RPE 9
2B
Lying Leg Curl
3
12-15 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Standing Pullover (Cable)
3
12-15 reps
RPE 9
5A
Preacher Curl (Machine)
3
AMRAP
RPE 10
5B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2A
Leg Extension
3
12-15 reps
RPE 9
2B
Lying Leg Curl
3
12-15 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Standing Pullover (Cable)
3
12-15 reps
RPE 9
5A
Preacher Curl (Machine)
3
AMRAP
RPE 10
5B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2A
Leg Extension
3
12-15 reps
RPE 9
2B
Lying Leg Curl
3
12-15 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Standing Pullover (Cable)
3
12-15 reps
RPE 9
5A
Preacher Curl (Machine)
3
AMRAP
RPE 10
5B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2A
Leg Extension
3
12-15 reps
RPE 9
2B
Lying Leg Curl
3
12-15 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Standing Pullover (Cable)
3
12-15 reps
RPE 9
5A
Preacher Curl (Machine)
3
AMRAP
RPE 10
5B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2A
Leg Extension
3
12-15 reps
RPE 9
2B
Lying Leg Curl
3
12-15 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Standing Pullover (Cable)
3
12-15 reps
RPE 9
5A
Preacher Curl (Machine)
3
AMRAP
RPE 10
5B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2A
Leg Extension
3
12-15 reps
RPE 9
2B
Lying Leg Curl
3
12-15 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Standing Pullover (Cable)
3
12-15 reps
RPE 9
5A
Preacher Curl (Machine)
3
AMRAP
RPE 10
5B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2A
Leg Extension
3
12-15 reps
RPE 9
2B
Lying Leg Curl
3
12-15 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Standing Pullover (Cable)
3
12-15 reps
RPE 9
5A
Preacher Curl (Machine)
3
AMRAP
RPE 10
5B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
2A
Leg Extension
3
12-15 reps
RPE 9
2B
Lying Leg Curl
3
12-15 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Standing Pullover (Cable)
3
12-15 reps
RPE 9
5A
Preacher Curl (Machine)
3
AMRAP
RPE 10
5B
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Abs Crunch (Machine)
3
10-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8
@8
3
Chest Supported Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
5A
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6
Preacher Curl (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
@10
5
Hip Thrust (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
Day 3
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
2
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
4
Face Pull
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@10
@10
@10
5
Preacher Curl (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
Day 5
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
2A
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
2B
Lying Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
3
Hip Thrust (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
5A
Preacher Curl (Machine)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@10
@10
5B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@10
@10
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9