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BoostcampPNG

Arnold split if it was good

by Grant T.
5 athletes joined

Program Description

Good version of the Arnold split 2-4 sets on each lift it’s up to you.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 02, 2024 12:52
  • Last Edited
    Jun 19, 2024 11:59

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
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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 (Close Grip)
2
5-8 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Pullover (Dumbbell)
2
12-15 reps
RPE 10
7
Underhand Lat Pulldown
2
8-10 reps
RPE 10
8
Chest Press (Machine)
2
10-12 reps
RPE 10
9
Low To High Cable Fly
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Pullover (Dumbbell)
2
12-15 reps
RPE 10
7
Low To High Cable Fly
2
10-15 reps
RPE 10
8
Underhand Lat Pulldown
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Pullover (Dumbbell)
2
12-15 reps
RPE 10
7
Low To High Cable Fly
2
10-15 reps
RPE 10
8
Underhand Lat Pulldown
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Pullover (Dumbbell)
2
12-15 reps
RPE 10
7
Low To High Cable Fly
2
10-15 reps
RPE 10
8
Underhand Lat Pulldown
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Pullover (Dumbbell)
2
12-15 reps
RPE 10
7
Low To High Cable Fly
2
10-15 reps
RPE 10
8
Underhand Lat Pulldown
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Pullover (Dumbbell)
2
12-15 reps
RPE 10
7
Low To High Cable Fly
2
10-15 reps
RPE 10
8
Underhand Lat Pulldown
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Pullover (Dumbbell)
2
12-15 reps
RPE 10
7
Low To High Cable Fly
2
10-15 reps
RPE 10
8
Underhand Lat Pulldown
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Pullover (Dumbbell)
2
12-15 reps
RPE 10
7
Low To High Cable Fly
2
10-15 reps
RPE 10
8
Underhand Lat Pulldown
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Pullover (Dumbbell)
2
12-15 reps
RPE 10
7
Low To High Cable Fly
2
10-15 reps
RPE 10
8
Underhand Lat Pulldown
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Pullover (Dumbbell)
2
12-15 reps
RPE 10
7
Low To High Cable Fly
2
10-15 reps
RPE 10
8
Underhand Lat Pulldown
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Pullover (Dumbbell)
2
12-15 reps
RPE 10
7
Low To High Cable Fly
2
10-15 reps
RPE 10
8
Underhand Lat Pulldown
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Pullover (Dumbbell)
2
12-15 reps
RPE 10
7
Low To High Cable Fly
2
10-15 reps
RPE 10
8
Underhand Lat Pulldown
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
2
Overhead Tricep Extension (rope)
2
8-10 reps
RPE 10
3
Preacher Curl Machine
2
8-10 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (rope)
3
8-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 10
5
Decline Crunch (Weighted)
3
10-12 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (rope)
3
8-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 10
5
Decline Crunch (Weighted)
3
10-12 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (rope)
3
8-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 10
5
Decline Crunch (Weighted)
3
10-12 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (rope)
3
8-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 10
5
Decline Crunch (Weighted)
3
10-12 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (rope)
3
8-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 10
5
Decline Crunch (Weighted)
3
10-12 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (rope)
3
8-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 10
5
Decline Crunch (Weighted)
3
10-12 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (rope)
3
8-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 10
5
Decline Crunch (Weighted)
3
10-12 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (rope)
3
8-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 10
5
Decline Crunch (Weighted)
3
10-12 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (rope)
3
8-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 10
5
Decline Crunch (Weighted)
3
10-12 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (rope)
3
8-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 10
5
Decline Crunch (Weighted)
3
10-12 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (rope)
3
8-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 10
5
Decline Crunch (Weighted)
3
10-12 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Leg Curl
3
6-10 reps
RPE 10
3
Shrug (Barbell)
3
10-15 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Leg Curl
3
6-10 reps
RPE 10
3
Shrug (Barbell)
3
10-15 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Leg Curl
3
6-10 reps
RPE 10
3
Shrug (Barbell)
3
10-15 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Leg Curl
3
6-10 reps
RPE 10
3
Shrug (Barbell)
3
10-15 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Leg Curl
3
6-10 reps
RPE 10
3
Shrug (Barbell)
3
10-15 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Leg Curl
3
6-10 reps
RPE 10
3
Shrug (Barbell)
3
10-15 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Leg Curl
3
6-10 reps
RPE 10
3
Shrug (Barbell)
3
10-15 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Leg Curl
3
6-10 reps
RPE 10
3
Shrug (Barbell)
3
10-15 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Leg Curl
3
6-10 reps
RPE 10
3
Shrug (Barbell)
3
10-15 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Leg Curl
3
6-10 reps
RPE 10
3
Shrug (Barbell)
3
10-15 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Leg Curl
3
6-10 reps
RPE 10
3
Shrug (Barbell)
3
10-15 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 10
2
Leg Curl
3
6-10 reps
RPE 10
3
Shrug (Barbell)
3
10-15 reps
RPE 10
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Pull-Up (Weighted)
3
4-6 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported T Bar Row
3
8-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-12 reps
RPE 10
6
Nuetral Grip Lat Pull Down
2
8-10 reps
RPE 10
7
Chest Press (Machine)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Pull-Up (Weighted)
3
4-6 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported T Bar Row
2
8-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-12 reps
RPE 10
6
Nuetral Grip Lat Pull Down
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
4-6 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported T Bar Row
2
8-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-12 reps
RPE 10
6
Lat Pulldown
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
4-6 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported T Bar Row
2
8-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-12 reps
RPE 10
6
Lat Pulldown
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
4-6 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported T Bar Row
2
8-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-12 reps
RPE 10
6
Lat Pulldown
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
4-6 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported T Bar Row
2
8-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-12 reps
RPE 10
6
Lat Pulldown
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
4-6 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported T Bar Row
2
8-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-12 reps
RPE 10
6
Lat Pulldown
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
4-6 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported T Bar Row
2
8-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-12 reps
RPE 10
6
Lat Pulldown
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
4-6 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported T Bar Row
2
8-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-12 reps
RPE 10
6
Lat Pulldown
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
4-6 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported T Bar Row
2
8-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-12 reps
RPE 10
6
Lat Pulldown
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
4-6 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported T Bar Row
2
8-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-12 reps
RPE 10
6
Lat Pulldown
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Pull-Up (Weighted)
3
4-6 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
4
Chest Supported T Bar Row
2
8-10 reps
RPE 10
5
Chest Fly (Machine)
2
10-12 reps
RPE 10
6
Lat Pulldown
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
2
Skull Crusher
2
8-10 reps
RPE 10
3
Lateral Raise (Cable)
3
10-12 reps
RPE 10
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
5
Incline Hammer Curl
2
8-12 reps
RPE 10
6
Single Arm Pushdown
2
10-12 reps
RPE 10
7
Wrist Curls
3
12-15 reps
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
2
Skull Crusher
3
8-10 reps
RPE 10
3
Wrist Curls
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
7
Preacher Curl Machine
3
8-10 reps
RPE 10
8
Single Arm Pushdown
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
2
Skull Crusher
3
8-10 reps
RPE 10
3
Wrist Curls
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
7
Preacher Curl Machine
3
8-10 reps
RPE 10
8
Single Arm Pushdown
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
2
Skull Crusher
3
8-10 reps
RPE 10
3
Wrist Curls
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
7
Preacher Curl Machine
3
8-10 reps
RPE 10
8
Single Arm Pushdown
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
2
Skull Crusher
3
8-10 reps
RPE 10
3
Wrist Curls
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
7
Preacher Curl Machine
3
8-10 reps
RPE 10
8
Single Arm Pushdown
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
2
Skull Crusher
3
8-10 reps
RPE 10
3
Wrist Curls
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
7
Preacher Curl Machine
3
8-10 reps
RPE 10
8
Single Arm Pushdown
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
2
Skull Crusher
3
8-10 reps
RPE 10
3
Wrist Curls
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
7
Preacher Curl Machine
3
8-10 reps
RPE 10
8
Single Arm Pushdown
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
2
Skull Crusher
3
8-10 reps
RPE 10
3
Wrist Curls
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
7
Preacher Curl Machine
3
8-10 reps
RPE 10
8
Single Arm Pushdown
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
2
Skull Crusher
3
8-10 reps
RPE 10
3
Wrist Curls
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
7
Preacher Curl Machine
3
8-10 reps
RPE 10
8
Single Arm Pushdown
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
2
Skull Crusher
3
8-10 reps
RPE 10
3
Wrist Curls
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
7
Preacher Curl Machine
3
8-10 reps
RPE 10
8
Single Arm Pushdown
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
2
Skull Crusher
3
8-10 reps
RPE 10
3
Wrist Curls
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
7
Preacher Curl Machine
3
8-10 reps
RPE 10
8
Single Arm Pushdown
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
2
Skull Crusher
3
8-10 reps
RPE 10
3
Wrist Curls
3
12-15 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10-12 reps
RPE 10
7
Preacher Curl Machine
3
8-10 reps
RPE 10
8
Single Arm Pushdown
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Wide Grip Shrug
2
12-15 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Wide Grip Shrug
2
12-15 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Wide Grip Shrug
2
12-15 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Wide Grip Shrug
2
12-15 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Wide Grip Shrug
2
12-15 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Wide Grip Shrug
2
12-15 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Wide Grip Shrug
2
12-15 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Wide Grip Shrug
2
12-15 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Wide Grip Shrug
2
12-15 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Wide Grip Shrug
2
12-15 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Wide Grip Shrug
2
12-15 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
4
Leg Curl
3
10-12 reps
RPE 10
5
Wide Grip Shrug
2
12-15 reps
RPE 10
6
Neck Curl
3
15-20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
2
Hack Squat
3 Sets
6-10 Reps
@10
3
Standing Calf Raise
3 Sets
15-20 Reps
@10
4
Leg Curl
3 Sets
10-12 Reps
@10
5
Wide Grip Shrug
2 Sets
12-15 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@10
2
Leg Curl
3 Sets
6-10 Reps
@10
3
Shrug (Barbell)
3 Sets
10-15 Reps
@10
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 1
1
Bench Press (Close Grip)
2 Sets
5-8 Reps
@10
2
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
6
Pullover (Dumbbell)
2 Sets
12-15 Reps
@10
7
Underhand Lat Pulldown
2 Sets
8-10 Reps
@10
8
Chest Press (Machine)
2 Sets
10-12 Reps
@10
9
Low To High Cable Fly
2 Sets
10-15 Reps
-
Day 4
1
Bench Press (Barbell)
2 Sets
5-8 Reps
@9
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
4
Chest Supported T Bar Row
3 Sets
8-10 Reps
@10
5
Chest Fly (Machine)
2 Sets
10-12 Reps
@10
6
Nuetral Grip Lat Pull Down
2 Sets
8-10 Reps
@10
7
Chest Press (Machine)
2 Sets
10-12 Reps
@10
Day 2
1
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
2
Overhead Tricep Extension (rope)
2 Sets
8-10 Reps
@10
3
Preacher Curl Machine
2 Sets
8-10 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@10
7
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
2
Skull Crusher
2 Sets
8-10 Reps
@10
3
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@10
5
Incline Hammer Curl
2 Sets
8-12 Reps
@10
6
Single Arm Pushdown
2 Sets
10-12 Reps
@10
7
Wrist Curls
3 Sets
12-15 Reps
@10
8
Hanging Leg Raise
3 Sets
AMRAP
@10