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high intensity bodybuilding

by elias v

Program Description

high intensity

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 23, 2025 08:06
  • Last Edited
    Jun 18, 2025 12:00

Summary

Unleash your potential with this 10-week high intensity bodybuilding program, designed for serious lifters looking to maximize muscle growth and strength. Committing just four days a week, you'll tackle a variety of compound and isolation exercises, including the Incline Bench Press and Lat Pulldown, ensuring a balanced approach to upper body development. Each workout is crafted to push your limits with high-rep sets and AMRAP challenges, all within a full gym environment. Get ready to sculpt your physique and elevate your training to new heights!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
4
AMRAP
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
4
AMRAP
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
4
AMRAP
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
4
AMRAP
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
4
AMRAP
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
4
AMRAP
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
4
AMRAP
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
4
AMRAP
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
4
AMRAP
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
2
Bench Press (Dumbbell)
4
AMRAP
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
One Arm Lateral Raise (Cable)
3
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
2
Barbell Row
2
10 reps
RPE 10
3
T-Bar Row
3
AMRAP
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
2
AMRAP
RPE 10
7
Reverse Pec Deck
3
AMRAP
RPE 10
8
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
2
Barbell Row
2
10 reps
RPE 10
3
T-Bar Row
3
AMRAP
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
2
AMRAP
RPE 10
7
Reverse Pec Deck
3
AMRAP
RPE 10
8
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
2
Barbell Row
2
10 reps
RPE 10
3
T-Bar Row
3
AMRAP
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
2
AMRAP
RPE 10
7
Reverse Pec Deck
3
AMRAP
RPE 10
8
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
2
Barbell Row
2
10 reps
RPE 10
3
T-Bar Row
3
AMRAP
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
2
AMRAP
RPE 10
7
Reverse Pec Deck
3
AMRAP
RPE 10
8
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
2
Barbell Row
2
10 reps
RPE 10
3
T-Bar Row
3
AMRAP
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
2
AMRAP
RPE 10
7
Reverse Pec Deck
3
AMRAP
RPE 10
8
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
2
Barbell Row
2
10 reps
RPE 10
3
T-Bar Row
3
AMRAP
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
2
AMRAP
RPE 10
7
Reverse Pec Deck
3
AMRAP
RPE 10
8
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
2
Barbell Row
2
10 reps
RPE 10
3
T-Bar Row
3
AMRAP
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
2
AMRAP
RPE 10
7
Reverse Pec Deck
3
AMRAP
RPE 10
8
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
2
Barbell Row
2
10 reps
RPE 10
3
T-Bar Row
3
AMRAP
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
2
AMRAP
RPE 10
7
Reverse Pec Deck
3
AMRAP
RPE 10
8
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
2
Barbell Row
2
10 reps
RPE 10
3
T-Bar Row
3
AMRAP
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
2
AMRAP
RPE 10
7
Reverse Pec Deck
3
AMRAP
RPE 10
8
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
2
Barbell Row
2
10 reps
RPE 10
3
T-Bar Row
3
AMRAP
RPE 10
4
Seated Row (Cable)
2
AMRAP
RPE 10
5
Shrug (Dumbbell)
3
12 reps
RPE 10
6
Standing Pullover (Cable)
2
AMRAP
RPE 10
7
Reverse Pec Deck
3
AMRAP
RPE 10
8
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8 reps
RPE 10
2
Bicep Curl (Cable)
2
8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Concentration Curl
3
AMRAP
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8 reps
RPE 10
2
Bicep Curl (Cable)
2
8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Concentration Curl
3
AMRAP
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8 reps
RPE 10
2
Bicep Curl (Cable)
2
8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Concentration Curl
3
AMRAP
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8 reps
RPE 10
2
Bicep Curl (Cable)
2
8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Concentration Curl
3
AMRAP
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8 reps
RPE 10
2
Bicep Curl (Cable)
2
8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Concentration Curl
3
AMRAP
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8 reps
RPE 10
2
Bicep Curl (Cable)
2
8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Concentration Curl
3
AMRAP
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8 reps
RPE 10
2
Bicep Curl (Cable)
2
8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Concentration Curl
3
AMRAP
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8 reps
RPE 10
2
Bicep Curl (Cable)
2
8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Concentration Curl
3
AMRAP
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8 reps
RPE 10
2
Bicep Curl (Cable)
2
8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Concentration Curl
3
AMRAP
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
3
8 reps
RPE 10
2
Bicep Curl (Cable)
2
8 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Concentration Curl
3
AMRAP
RPE 10
7
Hammer Curl (Cable)
2
12 reps
RPE 10
8A
Cable Forearm Curl
3
12 reps
RPE 10
8B
Cable Reverse Curl
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
RPE 10
2
Hack Squat
3
12 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
5
Leg Extension
1
15 reps
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
3
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
RPE 10
2
Hack Squat
3
12 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
5
Leg Extension
1
15 reps
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
3
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
RPE 10
2
Hack Squat
3
12 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
5
Leg Extension
1
15 reps
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
3
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
RPE 10
2
Hack Squat
3
12 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
5
Leg Extension
1
15 reps
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
3
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
RPE 10
2
Hack Squat
3
12 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
5
Leg Extension
1
15 reps
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
3
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
RPE 10
2
Hack Squat
3
12 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
5
Leg Extension
1
15 reps
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
3
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
RPE 10
2
Hack Squat
3
12 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
5
Leg Extension
1
15 reps
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
3
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
RPE 10
2
Hack Squat
3
12 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
5
Leg Extension
1
15 reps
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
3
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
RPE 10
2
Hack Squat
3
12 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
5
Leg Extension
1
15 reps
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
3
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
RPE 10
2
Hack Squat
3
12 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
5
Leg Extension
1
15 reps
RPE 10
6
Hip Adductor (Machine)
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
3
50 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@10
2
Bench Press (Dumbbell)
4 Sets
AMRAP
@10
3
Incline Chest Press (Machine)
2 Sets
12 Reps
@10
4
Chest Fly (Cable)
2 Sets
15 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
AMRAP
@10
6
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
7
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
AMRAP
@10
2
Barbell Row
2 Sets
10 Reps
@10
3
T-Bar Row
3 Sets
AMRAP
@10
4
Seated Row (Cable)
2 Sets
AMRAP
@10
5
Shrug (Dumbbell)
3 Sets
12 Reps
@10
6
Standing Pullover (Cable)
2 Sets
AMRAP
@10
7
Reverse Pec Deck
3 Sets
AMRAP
@10
8
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@10
Day 3
1
Seated Dip (Machine)
3 Sets
8 Reps
@10
2
Bicep Curl (Cable)
2 Sets
8 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
5
Single Arm Tricep Extension (Cable)
3 Sets
AMRAP
@10
6
Concentration Curl
3 Sets
AMRAP
@10
7
Hammer Curl (Cable)
2 Sets
12 Reps
@10
8A
Cable Forearm Curl
3 Sets
12 Reps
@10
8B
Cable Reverse Curl
3 Sets
12 Reps
@10
Day 4
1
Leg Press (45 Degrees)
2 Sets
12 Reps
@10
2
Hack Squat
3 Sets
12 Reps
@10
3
Leg Curl
2 Sets
AMRAP
@10
4
Bulgarian Split Squat (Barbell)
2 Sets
12 Reps
@10
5
Leg Extension
1 Set
15 Reps
@10
6
Hip Adductor (Machine)
2 Sets
AMRAP
@10
7
Calf Raise (Leg Press)
3 Sets
50 Reps
@10