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Shoulder/Arm/Back Focused

by William Park
3 athletes joined

Program Description

Purpose is to add emphasis on the Shoulders, Arms, and Back to allow for the most aesthetic look for physique while still giving a good amount of focus on chest and legs for them to grow. This Program is recommended to be only done while in a surplus(BULK) since it requires the extra energy from the diet. The format is inspired by the "gentlemans split" by natural hypertrophy. The time for this program to be of use is when you have built enough work capacity or just lower the volume overall and progress onward with the program by adjusting through more variation of exercises to decrease chances of injury. Past 6 weeks, if you believe that you are able to handle more volume(which is very unlikely) you can attempt to increase the sets on certain exercises. If you are going to increase the sets than you should only change the exercises that you prefer the most or act accordingly to prioritize certain muscles. The exercises that I used in this program are my preference while still being very effective. Most exercises can be substituted for another easily when taking into consideration of the purpose of the exercise through the main muscle targeted and other muscles that are also fatigued from the exercise. Some examples Weighted Dip -> Chest Press/Bench Press Neutral Gironda Pull up -> One arm cable row Overhead cable extension -> Skull crushers Format: Upper 1 Lower 1 Arms Rest Upper 2 Lower 2 Rest Apply the format however you want throughout the week to meet your lifestyle.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Aug 14, 2024 09:33
  • Last Edited
    Aug 26, 2024 05:15
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Overhead Press (Barbell)
3
6-8 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Dip (Weighted)
3
6-8 reps
RPE 10
2B
Single Arm High Row (Cable)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Reverse Pec Deck
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Dip (Weighted)
3
6-8 reps
RPE 10
2B
Single Arm High Row (Cable)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Reverse Pec Deck
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Dip (Weighted)
3
6-8 reps
RPE 10
2B
Single Arm High Row (Cable)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Reverse Pec Deck
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Dip (Weighted)
3
6-8 reps
RPE 10
2B
Single Arm High Row (Cable)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Reverse Pec Deck
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Dip (Weighted)
3
6-8 reps
RPE 10
2B
Single Arm High Row (Cable)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Reverse Pec Deck
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Dip (Weighted)
3
6-8 reps
RPE 10
2B
Single Arm High Row (Cable)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Reverse Pec Deck
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Dip (Weighted)
3
6-8 reps
RPE 10
2B
Single Arm High Row (Cable)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Reverse Pec Deck
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Dip (Weighted)
3
6-8 reps
RPE 10
2B
Single Arm High Row (Cable)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Reverse Pec Deck
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Dip (Weighted)
3
6-8 reps
RPE 10
2B
Single Arm High Row (Cable)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Reverse Pec Deck
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Dip (Weighted)
3
6-8 reps
RPE 10
2B
Single Arm High Row (Cable)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Reverse Pec Deck
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Dip (Weighted)
3
6-8 reps
RPE 10
2B
Single Arm High Row (Cable)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Reverse Pec Deck
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Dip (Weighted)
3
6-8 reps
RPE 10
2B
Single Arm High Row (Cable)
3
8-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Reverse Pec Deck
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Back Extension (Weighted)
3
15-20 reps
RPE 10
4
Power Shrug
3
6-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Back Extension (Weighted)
3
15-20 reps
RPE 10
4
Power Shrug
3
6-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Back Extension (Weighted)
3
15-20 reps
RPE 10
4
Power Shrug
3
6-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Back Extension (Weighted)
3
15-20 reps
RPE 10
4
Power Shrug
3
6-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Back Extension (Weighted)
3
15-20 reps
RPE 10
4
Power Shrug
3
6-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Back Extension (Weighted)
3
15-20 reps
RPE 10
4
Power Shrug
3
6-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Back Extension (Weighted)
3
15-20 reps
RPE 10
4
Power Shrug
3
6-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Back Extension (Weighted)
3
15-20 reps
RPE 10
4
Power Shrug
3
6-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Back Extension (Weighted)
3
15-20 reps
RPE 10
4
Power Shrug
3
6-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Back Extension (Weighted)
3
15-20 reps
RPE 10
4
Power Shrug
3
6-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Back Extension (Weighted)
3
15-20 reps
RPE 10
4
Power Shrug
3
6-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
3
Back Extension (Weighted)
3
15-20 reps
RPE 10
4
Power Shrug
3
6-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Lying Leg Curl
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10-12 reps
RPE 10
1B
JM Press (Smith Machine)
3
6-8 reps
RPE 10
1C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
2B
Hammer Curl
3
6-8 reps
RPE 10
3
Reverse Pec Deck
3
10-12 reps
RPE 10
4
Dumbbell Bench Pullover
3
10-25 reps
RPE 9
5
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10-12 reps
RPE 10
1B
JM Press (Smith Machine)
3
6-8 reps
RPE 10
1C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
2B
Hammer Curl
3
6-8 reps
RPE 10
3
Reverse Pec Deck
3
10-12 reps
RPE 10
4
Dumbbell Bench Pullover
3
10-25 reps
RPE 9
5
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10-12 reps
RPE 10
1B
JM Press (Smith Machine)
3
6-8 reps
RPE 10
1C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
2B
Hammer Curl
3
6-8 reps
RPE 10
3
Reverse Pec Deck
3
10-12 reps
RPE 10
4
Dumbbell Bench Pullover
3
10-25 reps
RPE 9
5
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10-12 reps
RPE 10
1B
JM Press (Smith Machine)
3
6-8 reps
RPE 10
1C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
2B
Hammer Curl
3
6-8 reps
RPE 10
3
Reverse Pec Deck
3
10-12 reps
RPE 10
4
Dumbbell Bench Pullover
3
10-25 reps
RPE 9
5
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10-12 reps
RPE 10
1B
JM Press (Smith Machine)
3
6-8 reps
RPE 10
1C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
2B
Hammer Curl
3
6-8 reps
RPE 10
3
Reverse Pec Deck
3
10-12 reps
RPE 10
4
Dumbbell Bench Pullover
3
10-25 reps
RPE 9
5
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10-12 reps
RPE 10
1B
JM Press (Smith Machine)
3
6-8 reps
RPE 10
1C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
2B
Hammer Curl
3
6-8 reps
RPE 10
3
Reverse Pec Deck
3
10-12 reps
RPE 10
4
Dumbbell Bench Pullover
3
10-25 reps
RPE 9
5
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10-12 reps
RPE 10
1B
JM Press (Smith Machine)
3
6-8 reps
RPE 10
1C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
2B
Hammer Curl
3
6-8 reps
RPE 10
3
Reverse Pec Deck
3
10-12 reps
RPE 10
4
Dumbbell Bench Pullover
3
10-25 reps
RPE 9
5
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10-12 reps
RPE 10
1B
JM Press (Smith Machine)
3
6-8 reps
RPE 10
1C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
2B
Hammer Curl
3
6-8 reps
RPE 10
3
Reverse Pec Deck
3
10-12 reps
RPE 10
4
Dumbbell Bench Pullover
3
10-25 reps
RPE 9
5
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10-12 reps
RPE 10
1B
JM Press (Smith Machine)
3
6-8 reps
RPE 10
1C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
2B
Hammer Curl
3
6-8 reps
RPE 10
3
Reverse Pec Deck
3
10-12 reps
RPE 10
4
Dumbbell Bench Pullover
3
10-25 reps
RPE 9
5
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10-12 reps
RPE 10
1B
JM Press (Smith Machine)
3
6-8 reps
RPE 10
1C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
2B
Hammer Curl
3
6-8 reps
RPE 10
3
Reverse Pec Deck
3
10-12 reps
RPE 10
4
Dumbbell Bench Pullover
3
10-25 reps
RPE 9
5
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10-12 reps
RPE 10
1B
JM Press (Smith Machine)
3
6-8 reps
RPE 10
1C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
2B
Hammer Curl
3
6-8 reps
RPE 10
3
Reverse Pec Deck
3
10-12 reps
RPE 10
4
Dumbbell Bench Pullover
3
10-25 reps
RPE 9
5
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10-12 reps
RPE 10
1B
JM Press (Smith Machine)
3
6-8 reps
RPE 10
1C
Incline Curl (Dumbbell)
3
6-8 reps
RPE 10
2A
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 10
2B
Hammer Curl
3
6-8 reps
RPE 10
3
Reverse Pec Deck
3
10-12 reps
RPE 10
4
Dumbbell Bench Pullover
3
10-25 reps
RPE 9
5
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
2
Dip (Weighted)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
3
Gironda Pull-Up(Neutral Grip)
3
AMRAP
RPE 10
4
Pec Deck (Machine)
3
8-10 reps
RPE 10
5
Seated Row (Machine)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
Reverse Pec Deck
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
2
Dip (Weighted)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
3
Gironda Pull-Up(Neutral Grip)
3
AMRAP
RPE 10
4
Pec Deck (Machine)
3
8-10 reps
RPE 10
5
Seated Row (Machine)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
Reverse Pec Deck
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
2
Dip (Weighted)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
3
Gironda Pull-Up(Neutral Grip)
3
AMRAP
RPE 10
4
Pec Deck (Machine)
3
8-10 reps
RPE 10
5
Seated Row (Machine)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
Reverse Pec Deck
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
2
Dip (Weighted)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
3
Gironda Pull-Up(Neutral Grip)
3
AMRAP
RPE 10
4
Pec Deck (Machine)
3
8-10 reps
RPE 10
5
Seated Row (Machine)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
Reverse Pec Deck
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
2
Dip (Weighted)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
3
Gironda Pull-Up(Neutral Grip)
3
AMRAP
RPE 10
4
Pec Deck (Machine)
3
8-10 reps
RPE 10
5
Seated Row (Machine)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
Reverse Pec Deck
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
2
Dip (Weighted)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
3
Gironda Pull-Up(Neutral Grip)
3
AMRAP
RPE 10
4
Pec Deck (Machine)
3
8-10 reps
RPE 10
5
Seated Row (Machine)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
Reverse Pec Deck
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
2
Dip (Weighted)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
3
Gironda Pull-Up(Neutral Grip)
3
AMRAP
RPE 10
4
Pec Deck (Machine)
3
8-10 reps
RPE 10
5
Seated Row (Machine)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
Reverse Pec Deck
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
2
Dip (Weighted)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
3
Gironda Pull-Up(Neutral Grip)
3
AMRAP
RPE 10
4
Pec Deck (Machine)
3
8-10 reps
RPE 10
5
Seated Row (Machine)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
Reverse Pec Deck
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
2
Dip (Weighted)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
3
Gironda Pull-Up(Neutral Grip)
3
AMRAP
RPE 10
4
Pec Deck (Machine)
3
8-10 reps
RPE 10
5
Seated Row (Machine)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
Reverse Pec Deck
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
2
Dip (Weighted)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
3
Gironda Pull-Up(Neutral Grip)
3
AMRAP
RPE 10
4
Pec Deck (Machine)
3
8-10 reps
RPE 10
5
Seated Row (Machine)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
Reverse Pec Deck
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
2
Dip (Weighted)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
3
Gironda Pull-Up(Neutral Grip)
3
AMRAP
RPE 10
4
Pec Deck (Machine)
3
8-10 reps
RPE 10
5
Seated Row (Machine)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
Reverse Pec Deck
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 10
2
Dip (Weighted)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
3
Gironda Pull-Up(Neutral Grip)
3
AMRAP
RPE 10
4
Pec Deck (Machine)
3
8-10 reps
RPE 10
5
Seated Row (Machine)
3
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
8
Reverse Pec Deck
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2
Squat (Smith Machine)
3
6-8 reps
RPE 10
3
Calf Raise (Leg Press)
3
15-20 reps
RPE 1
4
Lying Leg Curl
3
8-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2
Squat (Smith Machine)
3
6-8 reps
RPE 10
3
Calf Raise (Leg Press)
3
15-20 reps
RPE 1
4
Lying Leg Curl
3
8-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2
Squat (Smith Machine)
3
6-8 reps
RPE 10
3
Calf Raise (Leg Press)
3
15-20 reps
RPE 1
4
Lying Leg Curl
3
8-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2
Squat (Smith Machine)
3
6-8 reps
RPE 10
3
Calf Raise (Leg Press)
3
15-20 reps
RPE 1
4
Lying Leg Curl
3
8-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2
Squat (Smith Machine)
3
6-8 reps
RPE 10
3
Calf Raise (Leg Press)
3
15-20 reps
RPE 1
4
Lying Leg Curl
3
8-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2
Squat (Smith Machine)
3
6-8 reps
RPE 10
3
Calf Raise (Leg Press)
3
15-20 reps
RPE 1
4
Lying Leg Curl
3
8-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2
Squat (Smith Machine)
3
6-8 reps
RPE 10
3
Calf Raise (Leg Press)
3
15-20 reps
RPE 1
4
Lying Leg Curl
3
8-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2
Squat (Smith Machine)
3
6-8 reps
RPE 10
3
Calf Raise (Leg Press)
3
15-20 reps
RPE 1
4
Lying Leg Curl
3
8-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2
Squat (Smith Machine)
3
6-8 reps
RPE 10
3
Calf Raise (Leg Press)
3
15-20 reps
RPE 1
4
Lying Leg Curl
3
8-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2
Squat (Smith Machine)
3
6-8 reps
RPE 10
3
Calf Raise (Leg Press)
3
15-20 reps
RPE 1
4
Lying Leg Curl
3
8-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2
Squat (Smith Machine)
3
6-8 reps
RPE 10
3
Calf Raise (Leg Press)
3
15-20 reps
RPE 1
4
Lying Leg Curl
3
8-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2
Squat (Smith Machine)
3
6-8 reps
RPE 10
3
Calf Raise (Leg Press)
3
15-20 reps
RPE 1
4
Lying Leg Curl
3
8-10 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-8 Reps
@10
1B
Wide Grip Pull-Up
3 Sets
AMRAP
@10
2A
Dip (Weighted)
3 Sets
6-8 Reps
@10
2B
Single Arm High Row (Cable)
3 Sets
8-10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
@10
4
Reverse Pec Deck
3 Sets
10-12 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
6-8 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@10
3
Back Extension (Weighted)
3 Sets
15-20 Reps
@10
4
Power Shrug
3 Sets
6-10 Reps
@10
5
Leg Extension
3 Sets
10-12 Reps
@10
6
Lying Leg Curl
3 Sets
8-10 Reps
@10
Day 3
1A
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
1B
JM Press (Smith Machine)
3 Sets
6-8 Reps
@10
1C
Incline Curl (Dumbbell)
3 Sets
6-8 Reps
@10
2A
Single Arm Tricep Extension (Cable)
3 Sets
8-10 Reps
@10
2B
Hammer Curl
3 Sets
6-8 Reps
@10
3
Reverse Pec Deck
3 Sets
10-12 Reps
@10
4
Dumbbell Bench Pullover
3 Sets
10-25 Reps
@9
5
Decline Crunch (Weighted)
3 Sets
AMRAP
@10
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
@10
2
Dip (Weighted)
1 Set
2 Sets
4-6 Reps
8-10 Reps
@10
@10
3
Gironda Pull-Up(Neutral Grip)
3 Sets
AMRAP
@10
4
Pec Deck (Machine)
3 Sets
8-10 Reps
@10
5
Seated Row (Machine)
3 Sets
8-10 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@10
8
Reverse Pec Deck
3 Sets
10-12 Reps
@10
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@10
2
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
3
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@1
4
Lying Leg Curl
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
10-12 Reps
@10
6
Hip Adductor (Machine)
2 Sets
12-15 Reps
@10
7
Decline Crunch (Weighted)
2 Sets
AMRAP
@10