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Arms and Shoulders

by Cojones
178 athletes joined

Program Description

If you suffer from tiny arms syndrome or need to cover yourself with long sleeves then this is the program for you. It’s a push, legs, pull program but we’ll prioritize arms and delts.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 06, 2024 10:40
  • Last Edited
    Jun 22, 2025 04:55

Summary

Unleash your upper body potential with the Arms and Shoulders program! Over 10 weeks, you'll engage in six days of targeted workouts designed to sculpt and strengthen your arms and shoulders. Each session incorporates a variety of exercises, including dumbbell and cable movements, ensuring you hit every muscle group effectively. With a mix of intensity levels and rep ranges, this program is crafted to challenge you while promoting muscle growth and endurance. Get ready to elevate your fitness game and achieve impressive results!
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Front Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
3
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Front Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
3
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Front Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
3
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Front Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
3
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Front Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
3
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Front Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
3
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Front Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
3
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Front Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
3
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Front Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
3
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Front Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
3
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Leg Extension
2
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Seated Calf Raise
1
AMRAP
RPE 10
5
Sit Up
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Leg Extension
2
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Seated Calf Raise
1
AMRAP
RPE 10
5
Sit Up
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Leg Extension
2
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Seated Calf Raise
1
AMRAP
RPE 10
5
Sit Up
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Leg Extension
2
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Seated Calf Raise
1
AMRAP
RPE 10
5
Sit Up
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Leg Extension
2
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Seated Calf Raise
1
AMRAP
RPE 10
5
Sit Up
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Leg Extension
2
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Seated Calf Raise
1
AMRAP
RPE 10
5
Sit Up
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Leg Extension
2
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Seated Calf Raise
1
AMRAP
RPE 10
5
Sit Up
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Leg Extension
2
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Seated Calf Raise
1
AMRAP
RPE 10
5
Sit Up
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Leg Extension
2
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Seated Calf Raise
1
AMRAP
RPE 10
5
Sit Up
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Leg Extension
2
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Seated Calf Raise
1
AMRAP
RPE 10
5
Sit Up
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Spider Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Face Pull
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Spider Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Face Pull
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Spider Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Face Pull
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Spider Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Face Pull
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Spider Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Face Pull
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Spider Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Face Pull
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Spider Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Face Pull
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Spider Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Face Pull
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Spider Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Face Pull
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Spider Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Face Pull
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Upright Row (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Upright Row (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Upright Row (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Upright Row (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Upright Row (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Upright Row (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Upright Row (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Upright Row (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Upright Row (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Upright Row (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
15 reps
RPE 8
2
Pull Through (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lying Leg Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
15 reps
RPE 8
2
Pull Through (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lying Leg Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
15 reps
RPE 8
2
Pull Through (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lying Leg Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
15 reps
RPE 8
2
Pull Through (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lying Leg Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
15 reps
RPE 8
2
Pull Through (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lying Leg Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
15 reps
RPE 8
2
Pull Through (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lying Leg Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
15 reps
RPE 8
2
Pull Through (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lying Leg Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
15 reps
RPE 8
2
Pull Through (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lying Leg Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
15 reps
RPE 8
2
Pull Through (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lying Leg Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
15 reps
RPE 8
2
Pull Through (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lying Leg Raise
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Rear Delt Fly (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
10-15 reps
RPE 10
5
Pullover (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Inverted Row
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Rear Delt Fly (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
10-15 reps
RPE 10
5
Pullover (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Inverted Row
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Rear Delt Fly (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
10-15 reps
RPE 10
5
Pullover (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Inverted Row
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Rear Delt Fly (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
10-15 reps
RPE 10
5
Pullover (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Inverted Row
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Rear Delt Fly (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
10-15 reps
RPE 10
5
Pullover (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Inverted Row
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Rear Delt Fly (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
10-15 reps
RPE 10
5
Pullover (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Inverted Row
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Rear Delt Fly (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
10-15 reps
RPE 10
5
Pullover (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Inverted Row
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Rear Delt Fly (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
10-15 reps
RPE 10
5
Pullover (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Inverted Row
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Rear Delt Fly (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
10-15 reps
RPE 10
5
Pullover (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Inverted Row
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Rear Delt Fly (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
10-15 reps
RPE 10
5
Pullover (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Inverted Row
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
2
Front Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
3
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
4
Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Front Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Leg Extension
2 Sets
10-15 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Seated Calf Raise
1 Set
AMRAP
@10
5
Sit Up
1 Set
8-12 Reps
@10
Day 3
1
Hammer Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Spider Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Face Pull
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
6
Seated Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 4
1
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
4
Upright Row (Cable)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bicep Curl (Cable)
2 Sets
2 Sets
12-20 Reps
12-20 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)
3 Sets
15 Reps
@8
2
Pull Through (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Standing Calf Raise
3 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Lying Leg Raise
3 Sets
8-12 Reps
@10
Day 6
1
Y Raise
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
2
Rear Delt Fly (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
10-15 Reps
@10
5
Pullover (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Inverted Row
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10