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
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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