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TOJI

by Idir A.

Program Description

Well rounded

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 25, 2025 08:19
  • Last Edited
    Oct 07, 2025 03:06

Summary

Embark on a transformative 12-week journey with KENSHIRO, designed for those ready to elevate their strength and physique. This program spans five days a week, focusing on targeted muscle groups each session, from powerful push and bicep workouts to comprehensive hamstring, trap, and core training. Experience a mix of free weights and machines to maximize your gains, ensuring you build muscle and increase endurance. Get ready to push your limits and redefine your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.2%
Upper Back
10.5%
Front Delts
10.5%
Triceps
9.7%
Lats
8.1%
Middle Delts
7.8%
Forearms
6.8%
Hamstrings
6.5%
Abs
5.7%
Chest
5.7%
Quadriceps
4.6%
Rear Delts
3.8%
Glutes
3.3%
Neck
3.3%
Lower Back
2.3%
Abductors
0.3%
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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
AD Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
6
Neck Curl
3
12-16 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
AD Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5
Lateral Raise (Machine)
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
AD Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5
Lateral Raise (Machine)
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
2
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
AD Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5
Lateral Raise (Machine)
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
6
Neck Curl
3
12-16 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
6
Neck Curl
3
12-16 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
6
Neck Curl
3
12-16 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
6
Neck Curl
3
12-16 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
6
Neck Curl
3
12-16 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
6
Neck Curl
3
12-16 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
6
Neck Curl
3
12-16 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2
Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8.5
6
Neck Curl
3
12-16 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 8.5
5
Abs Crunch (Weighted)
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 8.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5
Sit Up
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 8.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5
Sit Up
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 8.5
4
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5
Sit Up
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 8.5
5
Abs Crunch (Weighted)
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 8.5
5
Abs Crunch (Weighted)
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 8.5
5
Abs Crunch (Weighted)
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 8.5
5
Abs Crunch (Weighted)
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 8.5
5
Abs Crunch (Weighted)
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 8.5
5
Abs Crunch (Weighted)
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 8.5
5
Abs Crunch (Weighted)
1
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
2
6-8 reps
5-7 reps
5-7 reps
RPE 6.5
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 8.5
5
Abs Crunch (Weighted)
1
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5A
French Press
3
8-12 reps
RPE 8.5
5B
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Pullover (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5A
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
5B
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Pullover (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5A
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
5B
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
2
Pullover (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
3
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
5A
JM Press (Smith Machine)
3
8-12 reps
RPE 8.5
5B
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5A
French Press
3
8-12 reps
RPE 8.5
5B
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5A
French Press
3
8-12 reps
RPE 8.5
5B
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5A
French Press
3
8-12 reps
RPE 8.5
5B
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5A
French Press
3
8-12 reps
RPE 8.5
5B
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5A
French Press
3
8-12 reps
RPE 8.5
5B
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5A
French Press
3
8-12 reps
RPE 8.5
5B
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5A
French Press
3
8-12 reps
RPE 8.5
5B
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
2
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3
Rear Delt Fly (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8.5
5A
French Press
3
8-12 reps
RPE 8.5
5B
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
AD Press (Smith Machine)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Abs Crunch (Weighted)
3
8-12 reps
RPE 8
6
Neck Curl
3
12-16 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
8-10 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Sit Up
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
8-10 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Sit Up
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
8-10 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Sit Up
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
AD Press (Smith Machine)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Abs Crunch (Weighted)
3
8-12 reps
RPE 8
6
Neck Curl
3
12-16 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
AD Press (Smith Machine)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Abs Crunch (Weighted)
3
8-12 reps
RPE 8
6
Neck Curl
3
12-16 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
AD Press (Smith Machine)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Abs Crunch (Weighted)
3
8-12 reps
RPE 8
6
Neck Curl
3
12-16 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
AD Press (Smith Machine)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Abs Crunch (Weighted)
3
8-12 reps
RPE 8
6
Neck Curl
3
12-16 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
AD Press (Smith Machine)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Abs Crunch (Weighted)
3
8-12 reps
RPE 8
6
Neck Curl
3
12-16 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
AD Press (Smith Machine)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Abs Crunch (Weighted)
3
8-12 reps
RPE 8
6
Neck Curl
3
12-16 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
AD Press (Smith Machine)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Abs Crunch (Weighted)
3
8-12 reps
RPE 8
6
Neck Curl
3
12-16 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
AD Press (Smith Machine)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lateral Raise (Machine)
3
8-12 reps
RPE 8
5
Abs Crunch (Weighted)
3
8-12 reps
RPE 8
6
Neck Curl
3
12-16 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-7 reps
RPE 9
3
Farmer's Walk (Weighted)
3
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
5
Leg Extension
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-7 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
3
Leg Extension
3
8-10 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-7 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
3
Leg Extension
3
8-10 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-7 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
3
Leg Extension
3
8-10 reps
RPE 8.5
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-7 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
3
Leg Extension
3
8-10 reps
RPE 8.5
4
Shrug (Barbell)
3
8-10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-7 reps
RPE 9
3
Farmer's Walk (Weighted)
3
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
5
Leg Extension
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-7 reps
RPE 9
3
Farmer's Walk (Weighted)
3
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
5
Leg Extension
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-7 reps
RPE 9
3
Farmer's Walk (Weighted)
3
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
5
Leg Extension
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-7 reps
RPE 9
3
Farmer's Walk (Weighted)
3
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
5
Leg Extension
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-7 reps
RPE 9
3
Farmer's Walk (Weighted)
3
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
5
Leg Extension
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-7 reps
RPE 9
3
Farmer's Walk (Weighted)
3
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
5
Leg Extension
3
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
8-10 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-7 reps
RPE 9
3
Farmer's Walk (Weighted)
3
8-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8.5
5
Leg Extension
3
8-10 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
AD Press (Smith Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@9
2
Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8.5
@9
3
Preacher Curl (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@9
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8.5
6
Neck Curl
1 Set
1 Set
1 Set
12-16 Reps
12-16 Reps
12-16 Reps
@7
@7
@7
Day 2
1
Stiff Leg Deadlift
1 Set
1 Set
2 Sets
6-8 Reps
5-7 Reps
5-7 Reps
@6.5
@9
@9.5
2
Chest Supported Row (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@9
3
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
4
Upright Row (Barbell)
3 Sets
8-12 Reps
@8.5
5
Abs Crunch (Weighted)
1 Set
2 Sets
-
-
Day 3
1
Pullover (Dumbbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7.5
@8.5
2
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
3
Rear Delt Fly (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@9
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8.5
5A
French Press
3 Sets
8-12 Reps
@8.5
5B
Tricep Pushdown (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@7
2
AD Press (Smith Machine)
3 Sets
8-10 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@8.5
4
Lateral Raise (Machine)
3 Sets
8-12 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@8
6
Neck Curl
1 Set
1 Set
1 Set
12-16 Reps
12-16 Reps
12-16 Reps
@7
@7
@7
Day 5
1
Shrug (Barbell)
3 Sets
8-10 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
5-7 Reps
@9
3
Farmer's Walk (Weighted)
3 Sets
8-12 Reps
@8
4
Lat Pulldown (Neutral Grip)
2 Sets
8-10 Reps
@8.5
5
Leg Extension
3 Sets
8-10 Reps
@8.5