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Aesthetics god

by Shubham Kumar
17 athletes joined

Program Description

Get a v taper and the aesthetic physique you desire

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 14, 2024 05:06
  • Last Edited
    Jun 18, 2025 11:39

Summary

Unleash your inner aesthetic with the 8-week "Aesthetics God" program, designed for serious lifters ready to sculpt their physique. With six days of targeted workouts each week, you'll focus on building muscle and enhancing definition through a mix of compound and isolation exercises. Each session is meticulously crafted to challenge your back, shoulders, chest, and abs, ensuring balanced growth and impressive results. Equip your garage gym and get ready to transform your body into a work of art!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7
@8.5
@10
2
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7.5
@8
@10
3
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12 Reps
@9
5
Standing Pullover (Cable)
4 Sets
8 Reps
@7.5
6
Reverse Pec Deck
3 Sets
12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
4 Reps
@6.5
@7
@8.5
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
@10
@10
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
5
Leg Raise (Captain's Chair)
2 Sets
20 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
12 Reps
@10
7
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@10
2
Leg Curl
3 Sets
12 Reps
@8.5
3
Neck Curl
1 Set
3 Sets
15 Reps
12 Reps
@7
@7
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@8.5
@10
5
Seated Calf Raise
3 Sets
20 Reps
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@8.5
@10
2
Overhead Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
8 Reps
@6.5
@8
@9.5
@10
3
Single Arm Iso Row
3 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
5
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Wide Grip Lat Pulldown
4 Sets
12 Reps
@9
Day 5
1
Skull Crusher
1 Set
3 Sets
10 Reps
10 Reps
@8.5
@10
2
Tricep Pushdown (Cable)
4 Sets
8 Reps
@8
3
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@8
@8.5
4
Hammer Curl
4 Sets
8 Reps
@10
5
Bicep Curl (Cable)
4 Sets
12 Reps
@9
6
Wrist Curls
4 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
4 Sets
12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6.5
@8
@9
@10
2
Leg Extension
3 Sets
12 Reps
@10
3
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
4
Russian Twist (Dumbbell)
3 Sets
20 Reps
@10
5
Cable Crunch
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8
@9.5
@10
6
Neck Curl
3 Sets
15 Reps
@8