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Newprogram10/26/24

by Connor M.
1 athletes joined

Program Description

balance

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 27, 2024 04:06
  • Last Edited
    Jun 18, 2025 11:54

Summary

Embark on a transformative 12-week journey with this comprehensive 5-day workout program designed to build strength and sculpt your physique. Each session targets key muscle groups through a blend of barbell, dumbbell, and cable exercises, including overhead presses, deadlifts, and supersets for arms. With a focus on progressive overload and varied intensities, you'll push your limits and achieve noticeable results. Equip yourself with a full gym and get ready to elevate your training to the next level!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Close Grip)
1
2
15 reps
15 reps
RPE 9-10
RPE 8-9
3A
Meadows Curl
2
8 reps
RPE 10
3B
JM Press
2
8-12 reps
RPE 8
4A
Reverse Curls
2
10 reps
-
4B
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Close Grip)
1
2
15 reps
15 reps
RPE 9-10
RPE 8-9
3A
Meadows Curl
2
8 reps
RPE 10
3B
JM Press
2
8-12 reps
RPE 8
4A
Reverse Curls
2
10 reps
-
4B
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Close Grip)
1
2
15 reps
15 reps
RPE 9-10
RPE 8-9
3A
Meadows Curl
2
8 reps
RPE 10
3B
JM Press
2
8-12 reps
RPE 8
4A
Reverse Curls
2
10 reps
-
4B
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Close Grip)
1
2
15 reps
15 reps
RPE 9-10
RPE 8-9
3A
Meadows Curl
2
8 reps
RPE 10
3B
JM Press
2
8-12 reps
RPE 8
4A
Reverse Curls
2
10 reps
-
4B
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Close Grip)
1
2
15 reps
15 reps
RPE 9-10
RPE 8-9
3A
Meadows Curl
2
8 reps
RPE 10
3B
JM Press
2
8-12 reps
RPE 8
4A
Reverse Curls
2
10 reps
-
4B
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Close Grip)
1
2
15 reps
15 reps
RPE 9-10
RPE 8-9
3A
Meadows Curl
2
8 reps
RPE 10
3B
JM Press
2
8-12 reps
RPE 8
4A
Reverse Curls
2
10 reps
-
4B
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Close Grip)
1
2
15 reps
15 reps
RPE 9-10
RPE 8-9
3A
Meadows Curl
2
8 reps
RPE 10
3B
JM Press
2
8-12 reps
RPE 8
4A
Reverse Curls
2
10 reps
-
4B
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Close Grip)
1
2
15 reps
15 reps
RPE 9-10
RPE 8-9
3A
Meadows Curl
2
8 reps
RPE 10
3B
JM Press
2
8-12 reps
RPE 8
4A
Reverse Curls
2
10 reps
-
4B
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Close Grip)
1
2
15 reps
15 reps
RPE 9-10
RPE 8-9
3A
Meadows Curl
2
8 reps
RPE 10
3B
JM Press
2
8-12 reps
RPE 8
4A
Reverse Curls
2
10 reps
-
4B
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Close Grip)
1
2
15 reps
15 reps
RPE 9-10
RPE 8-9
3A
Meadows Curl
2
8 reps
RPE 10
3B
JM Press
2
8-12 reps
RPE 8
4A
Reverse Curls
2
10 reps
-
4B
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Close Grip)
1
2
15 reps
15 reps
RPE 9-10
RPE 8-9
3A
Meadows Curl
2
8 reps
RPE 10
3B
JM Press
2
8-12 reps
RPE 8
4A
Reverse Curls
2
10 reps
-
4B
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 8
2
Bench Press (Close Grip)
1
2
15 reps
15 reps
RPE 9-10
RPE 8-9
3A
Meadows Curl
2
8 reps
RPE 10
3B
JM Press
2
8-12 reps
RPE 8
4A
Reverse Curls
2
10 reps
-
4B
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Sissy Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6
4
Hip Abductor (Machine)
2
8 reps
-
5
Leg Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
8 reps
8 reps
RPE 9
-
2
Sissy Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6
4
Hip Abductor (Machine)
2
8 reps
-
5
Leg Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
6 reps
RPE 9
-
2
Sissy Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6
4
Hip Abductor (Machine)
2
8 reps
-
5
Leg Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
6 reps
RPE 9
-
2
Sissy Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6
4
Hip Abductor (Machine)
2
8 reps
-
5
Leg Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 9
-
2
Sissy Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6
4
Hip Abductor (Machine)
2
8 reps
-
5
Leg Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 9
-
2
Sissy Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6
4
Hip Abductor (Machine)
2
8 reps
-
5
Leg Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 9
-
2
Sissy Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6
4
Hip Abductor (Machine)
2
8 reps
-
5
Leg Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 9
-
2
Sissy Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6
4
Hip Abductor (Machine)
2
8 reps
-
5
Leg Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Sissy Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6
4
Hip Abductor (Machine)
2
8 reps
-
5
Leg Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Sissy Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6
4
Hip Abductor (Machine)
2
8 reps
-
5
Leg Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
6 reps
RPE 9
-
2
Sissy Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6
4
Hip Abductor (Machine)
2
8 reps
-
5
Leg Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
6 reps
RPE 9
-
2
Sissy Leg Press
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6
4
Hip Abductor (Machine)
2
8 reps
-
5
Leg Curl
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
2
Chin-Up (Weighted)
3
5 reps
RPE 8
3
Shoulder Press (Machine)
3
8-15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Seated Row (Cable)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
2
Chin-Up (Weighted)
3
5 reps
RPE 8
3
Shoulder Press (Machine)
3
8-15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Seated Row (Cable)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6 reps
6 reps
RPE 10
RPE 8
2
Chin-Up (Weighted)
3
5 reps
RPE 8
3
Shoulder Press (Machine)
3
8-15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Seated Row (Cable)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6 reps
6 reps
RPE 10
RPE 8
2
Chin-Up (Weighted)
3
5 reps
RPE 8
3
Shoulder Press (Machine)
3
8-15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Seated Row (Cable)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
4 reps
RPE 10
RPE 8
2
Chin-Up (Weighted)
3
5 reps
RPE 8
3
Shoulder Press (Machine)
3
8-15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Seated Row (Cable)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
4 reps
RPE 10
RPE 8
2
Chin-Up (Weighted)
3
5 reps
RPE 8
3
Shoulder Press (Machine)
3
8-15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Seated Row (Cable)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
RPE 10
RPE 8
2
Chin-Up (Weighted)
3
5 reps
RPE 8
3
Shoulder Press (Machine)
3
8-15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Seated Row (Cable)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
3 reps
RPE 10
RPE 8
2
Chin-Up (Weighted)
3
5 reps
RPE 8
3
Shoulder Press (Machine)
3
8-15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Seated Row (Cable)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
2
Chin-Up (Weighted)
3
5 reps
RPE 8
3
Shoulder Press (Machine)
3
8-15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Seated Row (Cable)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 10
RPE 8
2
Chin-Up (Weighted)
3
5 reps
RPE 8
3
Shoulder Press (Machine)
3
8-15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Seated Row (Cable)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6 reps
6 reps
RPE 10
RPE 8
2
Chin-Up (Weighted)
3
5 reps
RPE 8
3
Shoulder Press (Machine)
3
8-15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Seated Row (Cable)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6 reps
6 reps
RPE 10
RPE 8
2
Chin-Up (Weighted)
3
5 reps
RPE 8
3
Shoulder Press (Machine)
3
8-15 reps
RPE 10
4A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
5
Seated Row (Cable)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
6 reps
RPE 8
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Upright Row (Barbell)
3
8 reps
-
4
Calf Raise (Leg Press)
3
15 reps
-
5
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
6 reps
RPE 8
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Upright Row (Barbell)
3
8 reps
-
4
Calf Raise (Leg Press)
3
15 reps
-
5
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Upright Row (Barbell)
3
8 reps
-
4
Calf Raise (Leg Press)
3
15 reps
-
5
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Upright Row (Barbell)
3
8 reps
-
4
Calf Raise (Leg Press)
3
15 reps
-
5
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
3 reps
RPE 8
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Upright Row (Barbell)
3
8 reps
-
4
Calf Raise (Leg Press)
3
15 reps
-
5
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
3 reps
3 reps
RPE 8
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Upright Row (Barbell)
3
8 reps
-
4
Calf Raise (Leg Press)
3
15 reps
-
5
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
2 reps
RPE 10
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Upright Row (Barbell)
3
8 reps
-
4
Calf Raise (Leg Press)
3
15 reps
-
5
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
2 reps
RPE 10
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Upright Row (Barbell)
3
8 reps
-
4
Calf Raise (Leg Press)
3
15 reps
-
5
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
6 reps
RPE 8
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Upright Row (Barbell)
3
8 reps
-
4
Calf Raise (Leg Press)
3
15 reps
-
5
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
6 reps
RPE 8
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Upright Row (Barbell)
3
8 reps
-
4
Calf Raise (Leg Press)
3
15 reps
-
5
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Upright Row (Barbell)
3
8 reps
-
4
Calf Raise (Leg Press)
3
15 reps
-
5
Leg Curl
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Upright Row (Barbell)
3
8 reps
-
4
Calf Raise (Leg Press)
3
15 reps
-
5
Leg Curl
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Dumbbell Row
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Bayesian Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Dumbbell Row
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Bayesian Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Dumbbell Row
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Bayesian Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Dumbbell Row
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Bayesian Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Dumbbell Row
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Bayesian Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Dumbbell Row
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Bayesian Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Dumbbell Row
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Bayesian Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Dumbbell Row
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Bayesian Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Dumbbell Row
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Bayesian Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Dumbbell Row
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Bayesian Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Dumbbell Row
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Bayesian Curl
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Dumbbell Row
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Bayesian Curl
2
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
2
Bench Press (Close Grip)
1 Set
2 Sets
15 Reps
15 Reps
@9-10
@8-9
3A
Meadows Curl
2 Sets
8 Reps
@10
3B
JM Press
2 Sets
8-12 Reps
@8
4A
Reverse Curls
2 Sets
10 Reps
-
4B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
5
Abs Crunch (Weighted)
3 Sets
10-15 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@10
@8
2
Chin-Up (Weighted)
3 Sets
5 Reps
@8
3
Shoulder Press (Machine)
3 Sets
8-15 Reps
@10
4A
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
4B
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
5
Seated Row (Cable)
3 Sets
AMRAP
@10
Day 4
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
6 Reps
@8
@6
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@10
3
Upright Row (Barbell)
3 Sets
8 Reps
-
4
Calf Raise (Leg Press)
3 Sets
15 Reps
-
5
Leg Curl
3 Sets
8-15 Reps
-
Day 5
1
Dip (Weighted)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@8
2
Dumbbell Row
3 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
-
5
Bayesian Curl
2 Sets
12 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Sissy Leg Press
3 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@6
4
Hip Abductor (Machine)
2 Sets
8 Reps
-
5
Leg Curl
2 Sets
15 Reps
-