Program Description
Build strength & muscle using this 5 day antagonistic split. Rest day after every 2 workouts.
Program Overview
- LevelBeginner, Intermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedSep 27, 2023 01:04
- Last EditedJun 17, 2024 03:15
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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.7%
Triceps
11.8%
Chest
9.6%
Lats
9.1%
Quadriceps
8.8%
Hamstrings
7.6%
Front Delts
7.1%
Biceps
7.1%
Glutes
5.4%
Rear Delts
4.7%
Abs
4.2%
Calves
3.6%
Middle Delts
3.6%
Lower Back
2.2%
Forearms
1%
Adductors
0.4%
Abductors
0.2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Hack Squat
3
8-12 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
2A
Leg Extension
2
12-20 reps
RPE 9
2B
Lying Leg Curl
2
12-18 reps
RPE 9
3
Standing Calf Raise
3
12 reps
RPE 8
4A
Sit Up
1
25 reps
RPE 9
4B
Russian Twist
1
25 reps
RPE 9
5A
Suitcase Carry
1
2 mins
RPE 9
5B
Abs Crunch (Weighted)
1
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-12 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
2A
Leg Extension
2
12-20 reps
RPE 9
2B
Lying Leg Curl
2
12-18 reps
RPE 9
3
Standing Calf Raise
3
12 reps
RPE 8
4A
Sit Up
1
25 reps
RPE 9
4B
Russian Twist
1
25 reps
RPE 9
5A
Suitcase Carry
1
2 mins
RPE 9
5B
Abs Crunch (Weighted)
1
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-12 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
2A
Leg Extension
2
12-20 reps
RPE 9
2B
Lying Leg Curl
2
12-18 reps
RPE 9
3
Standing Calf Raise
3
12 reps
RPE 8
4A
Sit Up
1
25 reps
RPE 9
4B
Russian Twist
1
25 reps
RPE 9
5A
Suitcase Carry
1
2 mins
RPE 9
5B
Abs Crunch (Weighted)
1
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-12 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
2A
Leg Extension
2
12-20 reps
RPE 9
2B
Lying Leg Curl
2
12-18 reps
RPE 9
3
Standing Calf Raise
3
12 reps
RPE 8
4A
Sit Up
1
25 reps
RPE 9
4B
Russian Twist
1
25 reps
RPE 9
5A
Suitcase Carry
1
2 mins
RPE 9
5B
Abs Crunch (Weighted)
1
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-12 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
2A
Leg Extension
2
12-20 reps
RPE 9
2B
Lying Leg Curl
2
12-18 reps
RPE 9
3
Standing Calf Raise
3
12 reps
RPE 8
4A
Sit Up
1
25 reps
RPE 9
4B
Russian Twist
1
25 reps
RPE 9
5A
Suitcase Carry
1
2 mins
RPE 9
5B
Abs Crunch (Weighted)
1
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-12 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
2A
Leg Extension
2
12-20 reps
RPE 9
2B
Lying Leg Curl
2
12-18 reps
RPE 9
3
Standing Calf Raise
3
12 reps
RPE 8
4A
Sit Up
1
25 reps
RPE 9
4B
Russian Twist
1
25 reps
RPE 9
5A
Suitcase Carry
1
2 mins
RPE 9
5B
Abs Crunch (Weighted)
1
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-12 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
2A
Leg Extension
2
12-20 reps
RPE 9
2B
Lying Leg Curl
2
12-18 reps
RPE 9
3
Standing Calf Raise
3
12 reps
RPE 8
4A
Sit Up
1
25 reps
RPE 9
4B
Russian Twist
1
25 reps
RPE 9
5A
Suitcase Carry
1
2 mins
RPE 9
5B
Abs Crunch (Weighted)
1
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-12 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
2A
Leg Extension
2
12-20 reps
RPE 9
2B
Lying Leg Curl
2
12-18 reps
RPE 9
3
Standing Calf Raise
3
12 reps
RPE 8
4A
Sit Up
1
25 reps
RPE 9
4B
Russian Twist
1
25 reps
RPE 9
5A
Suitcase Carry
1
2 mins
RPE 9
5B
Abs Crunch (Weighted)
1
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-12 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
2A
Leg Extension
2
12-20 reps
RPE 9
2B
Lying Leg Curl
2
12-18 reps
RPE 9
3
Standing Calf Raise
3
12 reps
RPE 8
4A
Sit Up
1
25 reps
RPE 9
4B
Russian Twist
1
25 reps
RPE 9
5A
Suitcase Carry
1
2 mins
RPE 9
5B
Abs Crunch (Weighted)
1
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-12 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
2A
Leg Extension
2
12-20 reps
RPE 9
2B
Lying Leg Curl
2
12-18 reps
RPE 9
3
Standing Calf Raise
3
12 reps
RPE 8
4A
Sit Up
1
25 reps
RPE 9
4B
Russian Twist
1
25 reps
RPE 9
5A
Suitcase Carry
1
2 mins
RPE 9
5B
Abs Crunch (Weighted)
1
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-12 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
2A
Leg Extension
2
12-20 reps
RPE 9
2B
Lying Leg Curl
2
12-18 reps
RPE 9
3
Standing Calf Raise
3
12 reps
RPE 8
4A
Sit Up
1
25 reps
RPE 9
4B
Russian Twist
1
25 reps
RPE 9
5A
Suitcase Carry
1
2 mins
RPE 9
5B
Abs Crunch (Weighted)
1
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-12 reps
RPE 8
1B
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
2A
Leg Extension
2
12-20 reps
RPE 9
2B
Lying Leg Curl
2
12-18 reps
RPE 9
3
Standing Calf Raise
3
12 reps
RPE 8
4A
Sit Up
1
25 reps
RPE 9
4B
Russian Twist
1
25 reps
RPE 9
5A
Suitcase Carry
1
2 mins
RPE 9
5B
Abs Crunch (Weighted)
1
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
3A
Dip (Weighted)
3
10-12 reps
RPE 8
3B
T-Bar Row
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
12 reps
RPE 9
5A
Face Pull
2
15 reps
RPE 9
5B
Standing Pullover (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
3A
Dip (Weighted)
3
10-12 reps
RPE 8
3B
T-Bar Row
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
12 reps
RPE 9
5A
Face Pull
2
15 reps
RPE 9
5B
Standing Pullover (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
3A
Dip (Weighted)
3
10-12 reps
RPE 8
3B
T-Bar Row
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
12 reps
RPE 9
5A
Face Pull
2
15 reps
RPE 9
5B
Standing Pullover (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
3A
Dip (Weighted)
3
10-12 reps
RPE 8
3B
T-Bar Row
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
12 reps
RPE 9
5A
Face Pull
2
15 reps
RPE 9
5B
Standing Pullover (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
3A
Dip (Weighted)
3
10-12 reps
RPE 8
3B
T-Bar Row
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
12 reps
RPE 9
5A
Face Pull
2
15 reps
RPE 9
5B
Standing Pullover (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
3A
Dip (Weighted)
3
10-12 reps
RPE 8
3B
T-Bar Row
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
12 reps
RPE 9
5A
Face Pull
2
15 reps
RPE 9
5B
Standing Pullover (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
3A
Dip (Weighted)
3
10-12 reps
RPE 8
3B
T-Bar Row
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
12 reps
RPE 9
5A
Face Pull
2
15 reps
RPE 9
5B
Standing Pullover (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
3A
Dip (Weighted)
3
10-12 reps
RPE 8
3B
T-Bar Row
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
12 reps
RPE 9
5A
Face Pull
2
15 reps
RPE 9
5B
Standing Pullover (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
3A
Dip (Weighted)
3
10-12 reps
RPE 8
3B
T-Bar Row
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
12 reps
RPE 9
5A
Face Pull
2
15 reps
RPE 9
5B
Standing Pullover (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
3A
Dip (Weighted)
3
10-12 reps
RPE 8
3B
T-Bar Row
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
12 reps
RPE 9
5A
Face Pull
2
15 reps
RPE 9
5B
Standing Pullover (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
3A
Dip (Weighted)
3
10-12 reps
RPE 8
3B
T-Bar Row
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
12 reps
RPE 9
5A
Face Pull
2
15 reps
RPE 9
5B
Standing Pullover (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
3A
Dip (Weighted)
3
10-12 reps
RPE 8
3B
T-Bar Row
3
8-12 reps
RPE 9
4
Shrug (Barbell)
3
12 reps
RPE 9
5A
Face Pull
2
15 reps
RPE 9
5B
Standing Pullover (Cable)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10 reps
RPE 8
1B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Preacher Curl (Dumbbell)
2
10 reps
RPE 8
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4A
Bicep Curl (Barbell)
2
10 reps
RPE 9
4B
Leaning Away Overhead Extention
2
12-15 reps
RPE 9
5A
Single Arm Katana Extension
2
12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10 reps
RPE 8
1B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Preacher Curl (Dumbbell)
2
10 reps
RPE 8
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4A
Bicep Curl (Barbell)
2
10 reps
RPE 9
4B
Leaning Away Overhead Extention
2
12-15 reps
RPE 9
5A
Single Arm Katana Extension
2
12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10 reps
RPE 8
1B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Preacher Curl (Dumbbell)
2
10 reps
RPE 8
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4A
Bicep Curl (Barbell)
2
10 reps
RPE 9
4B
Leaning Away Overhead Extention
2
12-15 reps
RPE 9
5A
Single Arm Katana Extension
2
12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10 reps
RPE 8
1B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Preacher Curl (Dumbbell)
2
10 reps
RPE 8
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4A
Bicep Curl (Barbell)
2
10 reps
RPE 9
4B
Leaning Away Overhead Extention
2
12-15 reps
RPE 9
5A
Single Arm Katana Extension
2
12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10 reps
RPE 8
1B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Preacher Curl (Dumbbell)
2
10 reps
RPE 8
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4A
Bicep Curl (Barbell)
2
10 reps
RPE 9
4B
Leaning Away Overhead Extention
2
12-15 reps
RPE 9
5A
Single Arm Katana Extension
2
12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10 reps
RPE 8
1B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Preacher Curl (Dumbbell)
2
10 reps
RPE 8
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4A
Bicep Curl (Barbell)
2
10 reps
RPE 9
4B
Leaning Away Overhead Extention
2
12-15 reps
RPE 9
5A
Single Arm Katana Extension
2
12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10 reps
RPE 8
1B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Preacher Curl (Dumbbell)
2
10 reps
RPE 8
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4A
Bicep Curl (Barbell)
2
10 reps
RPE 9
4B
Leaning Away Overhead Extention
2
12-15 reps
RPE 9
5A
Single Arm Katana Extension
2
12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10 reps
RPE 8
1B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Preacher Curl (Dumbbell)
2
10 reps
RPE 8
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4A
Bicep Curl (Barbell)
2
10 reps
RPE 9
4B
Leaning Away Overhead Extention
2
12-15 reps
RPE 9
5A
Single Arm Katana Extension
2
12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10 reps
RPE 8
1B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Preacher Curl (Dumbbell)
2
10 reps
RPE 8
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4A
Bicep Curl (Barbell)
2
10 reps
RPE 9
4B
Leaning Away Overhead Extention
2
12-15 reps
RPE 9
5A
Single Arm Katana Extension
2
12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10 reps
RPE 8
1B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Preacher Curl (Dumbbell)
2
10 reps
RPE 8
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4A
Bicep Curl (Barbell)
2
10 reps
RPE 9
4B
Leaning Away Overhead Extention
2
12-15 reps
RPE 9
5A
Single Arm Katana Extension
2
12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10 reps
RPE 8
1B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Preacher Curl (Dumbbell)
2
10 reps
RPE 8
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4A
Bicep Curl (Barbell)
2
10 reps
RPE 9
4B
Leaning Away Overhead Extention
2
12-15 reps
RPE 9
5A
Single Arm Katana Extension
2
12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
3
10 reps
RPE 8
1B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
3A
Preacher Curl (Dumbbell)
2
10 reps
RPE 8
3B
Single Arm Tricep Extension (Cable)
2
12-15 reps
RPE 9
4A
Bicep Curl (Barbell)
2
10 reps
RPE 9
4B
Leaning Away Overhead Extention
2
12-15 reps
RPE 9
5A
Single Arm Katana Extension
2
12 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
2B
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3A
Leg Extension
2
12-18 reps
RPE 9
3B
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
2B
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3A
Leg Extension
2
12-18 reps
RPE 9
3B
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
2B
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3A
Leg Extension
2
12-18 reps
RPE 9
3B
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
2B
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3A
Leg Extension
2
12-18 reps
RPE 9
3B
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
2B
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3A
Leg Extension
2
12-18 reps
RPE 9
3B
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
2B
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3A
Leg Extension
2
12-18 reps
RPE 9
3B
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
2B
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3A
Leg Extension
2
12-18 reps
RPE 9
3B
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
2B
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3A
Leg Extension
2
12-18 reps
RPE 9
3B
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
2B
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3A
Leg Extension
2
12-18 reps
RPE 9
3B
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
2B
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3A
Leg Extension
2
12-18 reps
RPE 9
3B
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
2B
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3A
Leg Extension
2
12-18 reps
RPE 9
3B
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 8
2A
Leg Press (45 Degrees)
2
12-15 reps
RPE 9
2B
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 9
3A
Leg Extension
2
12-18 reps
RPE 9
3B
Seated Hamstring Curl
2
12-15 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
5-8 reps
5-
RPE 8
RPE 10
1B
Wide Grip Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2A
Chest Press (Machine)
2
8-12 reps
RPE 9
2B
Single Arm High Row (Cable)
2
12 reps
RPE 9
3A
Pec Deck (Machine)
2
12-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
4A
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
10 reps
RPE 8
5B
Overhead Extension (Dumbbell)
2
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
5-8 reps
5-
RPE 8
RPE 10
1B
Wide Grip Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2A
Chest Press (Machine)
2
8-12 reps
RPE 9
2B
Single Arm High Row (Cable)
2
12 reps
RPE 9
3A
Pec Deck (Machine)
2
12-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
4A
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
10 reps
RPE 8
5B
Overhead Extension (Dumbbell)
2
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
5-8 reps
5-
RPE 8
RPE 10
1B
Wide Grip Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2A
Chest Press (Machine)
2
8-12 reps
RPE 9
2B
Single Arm High Row (Cable)
2
12 reps
RPE 9
3A
Pec Deck (Machine)
2
12-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
4A
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
10 reps
RPE 8
5B
Overhead Extension (Dumbbell)
2
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
5-8 reps
5-
RPE 8
RPE 10
1B
Wide Grip Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2A
Chest Press (Machine)
2
8-12 reps
RPE 9
2B
Single Arm High Row (Cable)
2
12 reps
RPE 9
3A
Pec Deck (Machine)
2
12-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
4A
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
10 reps
RPE 8
5B
Overhead Extension (Dumbbell)
2
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
5-8 reps
5-
RPE 8
RPE 10
1B
Wide Grip Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2A
Chest Press (Machine)
2
8-12 reps
RPE 9
2B
Single Arm High Row (Cable)
2
12 reps
RPE 9
3A
Pec Deck (Machine)
2
12-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
4A
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
10 reps
RPE 8
5B
Overhead Extension (Dumbbell)
2
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
5-8 reps
5-
RPE 8
RPE 10
1B
Wide Grip Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2A
Chest Press (Machine)
2
8-12 reps
RPE 9
2B
Single Arm High Row (Cable)
2
12 reps
RPE 9
3A
Pec Deck (Machine)
2
12-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
4A
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
10 reps
RPE 8
5B
Overhead Extension (Dumbbell)
2
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
5-8 reps
5-
RPE 8
RPE 10
1B
Wide Grip Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2A
Chest Press (Machine)
2
8-12 reps
RPE 9
2B
Single Arm High Row (Cable)
2
12 reps
RPE 9
3A
Pec Deck (Machine)
2
12-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
4A
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
10 reps
RPE 8
5B
Overhead Extension (Dumbbell)
2
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
5-8 reps
5-
RPE 8
RPE 10
1B
Wide Grip Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2A
Chest Press (Machine)
2
8-12 reps
RPE 9
2B
Single Arm High Row (Cable)
2
12 reps
RPE 9
3A
Pec Deck (Machine)
2
12-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
4A
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
10 reps
RPE 8
5B
Overhead Extension (Dumbbell)
2
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
5-8 reps
5-
RPE 8
RPE 10
1B
Wide Grip Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2A
Chest Press (Machine)
2
8-12 reps
RPE 9
2B
Single Arm High Row (Cable)
2
12 reps
RPE 9
3A
Pec Deck (Machine)
2
12-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
4A
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
10 reps
RPE 8
5B
Overhead Extension (Dumbbell)
2
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
5-8 reps
5-
RPE 8
RPE 10
1B
Wide Grip Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2A
Chest Press (Machine)
2
8-12 reps
RPE 9
2B
Single Arm High Row (Cable)
2
12 reps
RPE 9
3A
Pec Deck (Machine)
2
12-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
4A
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
10 reps
RPE 8
5B
Overhead Extension (Dumbbell)
2
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
5-8 reps
5-
RPE 8
RPE 10
1B
Wide Grip Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2A
Chest Press (Machine)
2
8-12 reps
RPE 9
2B
Single Arm High Row (Cable)
2
12 reps
RPE 9
3A
Pec Deck (Machine)
2
12-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
4A
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
10 reps
RPE 8
5B
Overhead Extension (Dumbbell)
2
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
1
5-8 reps
5-
RPE 8
RPE 10
1B
Wide Grip Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2A
Chest Press (Machine)
2
8-12 reps
RPE 9
2B
Single Arm High Row (Cable)
2
12 reps
RPE 9
3A
Pec Deck (Machine)
2
12-15 reps
RPE 9
3B
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
4A
One Arm Lateral Raise (Cable)
3
12-20 reps
RPE 9
4B
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
10 reps
RPE 8
5B
Overhead Extension (Dumbbell)
2
12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1A
Hack Squat3 Sets
8-12 Reps
@8
1B
Romanian Deadlift (Dumbbell)3 Sets
12 Reps
@8
2A
Leg Extension2 Sets
12-20 Reps
@9
2B
Lying Leg Curl2 Sets
12-18 Reps
@9
3
Standing Calf Raise3 Sets
12 Reps
@8
4A
Sit Up1 Set
25 Reps
@9
4B
Russian Twist1 Set
25 Reps
@9
5A
Suitcase Carry1 Set
2 mins
@9
5B
Abs Crunch (Weighted)1 Set
20 Reps
@9
Day 2
1A
Bench Press (Wide Grip)2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@9
1B
Chin-Up (Bodyweight)3 Sets
AMRAP
@9
2A
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@8
2B
Seated Wide-Grip Row (Cable)3 Sets
8-12 Reps
@9
3A
Dip (Weighted)3 Sets
10-12 Reps
@8
3B
T-Bar Row3 Sets
8-12 Reps
@9
4
Shrug (Barbell)3 Sets
12 Reps
@9
5A
Face Pull2 Sets
15 Reps
@9
5B
Standing Pullover (Cable)2 Sets
15 Reps
@9
Day 3
1A
Hammer Curl3 Sets
10 Reps
@8
1B
Tricep Pushdown (Cable)3 Sets
12-15 Reps
@9
2
One Arm Lateral Raise (Cable)3 Sets
12-20 Reps
@9
3A
Preacher Curl (Dumbbell)2 Sets
10 Reps
@8
3B
Single Arm Tricep Extension (Cable)2 Sets
12-15 Reps
@9
4A
Bicep Curl (Barbell)2 Sets
10 Reps
@9
4B
Leaning Away Overhead Extention2 Sets
12-15 Reps
@9
5A
Single Arm Katana Extension2 Sets
12 Reps
@8
5B
Rear Delt Fly (Dumbbell)2 Sets
15 Reps
@9
Day 4
1
High Bar Squat (Barbell)3 Sets
5 Reps
@8
2A
Leg Press (45 Degrees)2 Sets
12-15 Reps
@9
2B
Bulgarian Split Squat (Barbell)2 Sets
12 Reps
@9
3A
Leg Extension2 Sets
12-18 Reps
@9
3B
Seated Hamstring Curl2 Sets
12-15 Reps
@9
4
Seated Calf Raise3 Sets
12 Reps
@8
Day 5
1A
Incline Bench Press (Barbell)2 Sets
1 Set
5-8 Reps
5-
@8
@10
1B
Wide Grip Lat Pulldown2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
2A
Chest Press (Machine)2 Sets
8-12 Reps
@9
2B
Single Arm High Row (Cable)2 Sets
12 Reps
@9
3A
Pec Deck (Machine)2 Sets
12-15 Reps
@9
3B
Bent Over Row (Barbell)2 Sets
8-12 Reps
@9
4A
One Arm Lateral Raise (Cable)3 Sets
12-20 Reps
@9
4B
Single Arm Tricep Extension (Cable)3 Sets
12-15 Reps
@9
5A
Incline Curl (Dumbbell)2 Sets
10 Reps
@8
5B
Overhead Extension (Dumbbell)2 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)3 Sets
15 Reps
@9