Program Description
I specifically created this Program for People who are serious about their training. It has all the time-tested exercises that are proven to work. And It's H A R D. If you are used to chatting or texting between sets this probably isn't for you. Program Split: Week 1 PUSH-PULL-LEGS-UPPER-LOWER Week 2 UPPER-LOWER-UPPER-LOWER-ARMS/SHOULDERS How to Run : Week 1 PUSH-PULL-LEGS-REST-UPPER-LOWER Week 2 UPPER-LOWER-REST-UPPER-LOWER-ARMS/SHOULDERS Progression Main lifts:( Incline Bench Press, Squat,Stiffed Legged Deadlift, OHP) Start with the 62.5% of the 1Rm and add 5lbs(2.5kg) every week or just add reps until you reach the high end of the prescribed rep range. Other lifts: Just try to progressively overload over time, while sticking to the rep ranges. And remember: LAST SET BEST SET!
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout100 minutes
- CreatedJan 05, 2024 01:45
- Last EditedJun 18, 2025 12:32
Summary
Unlock your potential with the BIGGER-STRONGER program, a comprehensive 12-week journey designed for serious lifters. Committing to five days a week, you'll engage in targeted push and pull workouts that build strength and muscle mass through a variety of exercises, including the Seated Overhead Press and Bent Over Row. Each session is crafted to maximize your gains, utilizing a full gym setup to ensure you have the tools needed for success. Get ready to transform your physique and elevate your lifting game!
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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
1
Seated Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
2
Dip (Weighted)
3
8-10 reps
RPE 9
3
Incline Chest Press (Machine)
3
15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Bicycle Crunches Raised Legs
4
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Dip (Weighted)
3
8-10 reps
RPE 10
4
Skier Rows
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9
6
Hammer Rope Curls
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
2
Dip (Weighted)
3
8-10 reps
RPE 9
3
Incline Chest Press (Machine)
3
15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Bicycle Crunches Raised Legs
4
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Dip (Weighted)
3
8-10 reps
RPE 10
4
Skier Rows
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9
6
Hammer Rope Curls
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
2
Dip (Weighted)
3
8-10 reps
RPE 9
3
Incline Chest Press (Machine)
3
15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Bicycle Crunches Raised Legs
4
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Dip (Weighted)
3
8-10 reps
RPE 10
4
Skier Rows
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9
6
Hammer Rope Curls
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
2
Dip (Weighted)
3
8-10 reps
RPE 9
3
Incline Chest Press (Machine)
3
15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Bicycle Crunches Raised Legs
4
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Dip (Weighted)
3
8-10 reps
RPE 10
4
Skier Rows
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9
6
Hammer Rope Curls
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
2
Dip (Weighted)
3
8-10 reps
RPE 9
3
Incline Chest Press (Machine)
3
15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Bicycle Crunches Raised Legs
4
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Dip (Weighted)
3
8-10 reps
RPE 10
4
Skier Rows
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9
6
Hammer Rope Curls
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
2
Dip (Weighted)
3
8-10 reps
RPE 9
3
Incline Chest Press (Machine)
3
15 reps
RPE 9.5
4
Lateral Raise (Cable)
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
7
Bicycle Crunches Raised Legs
4
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Dip (Weighted)
3
8-10 reps
RPE 10
4
Skier Rows
3
15 reps
RPE 9.5
5
Skull Crusher
3
12 reps
RPE 9
6
Hammer Rope Curls
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 10
2
Bent Over Row (Barbell)
3
12 reps
RPE 9
3
Pullover (Dumbbell)
3
15 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
5
Hammer Rope Curls
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press (45 Degrees)
4
15 reps
RPE 9.5
4
Bicycle Crunches Raised Legs
4
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 10
2
Bent Over Row (Barbell)
3
12 reps
RPE 9
3
Pullover (Dumbbell)
3
15 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
5
Hammer Rope Curls
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press (45 Degrees)
4
15 reps
RPE 9.5
4
Bicycle Crunches Raised Legs
4
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 10
2
Bent Over Row (Barbell)
3
12 reps
RPE 9
3
Pullover (Dumbbell)
3
15 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
5
Hammer Rope Curls
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press (45 Degrees)
4
15 reps
RPE 9.5
4
Bicycle Crunches Raised Legs
4
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 10
2
Bent Over Row (Barbell)
3
12 reps
RPE 9
3
Pullover (Dumbbell)
3
15 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
5
Hammer Rope Curls
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press (45 Degrees)
4
15 reps
RPE 9.5
4
Bicycle Crunches Raised Legs
4
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 10
2
Bent Over Row (Barbell)
3
12 reps
RPE 9
3
Pullover (Dumbbell)
3
15 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
5
Hammer Rope Curls
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press (45 Degrees)
4
15 reps
RPE 9.5
4
Bicycle Crunches Raised Legs
4
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 10
2
Bent Over Row (Barbell)
3
12 reps
RPE 9
3
Pullover (Dumbbell)
3
15 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
5
Hammer Rope Curls
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Leg Press (45 Degrees)
4
15 reps
RPE 9.5
4
Bicycle Crunches Raised Legs
4
8-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
4
Cable Crunch
4
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Pendlay Row
3
8-10 reps
RPE 10
3
Arnold Press
4
12 reps
RPE 9.5
4
Underhand Lat Pulldown
4
12 reps
RPE 9
5
Incline Chest Press (Machine)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
4
Cable Crunch
4
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Pendlay Row
3
8-10 reps
RPE 10
3
Arnold Press
4
12 reps
RPE 9.5
4
Underhand Lat Pulldown
4
12 reps
RPE 9
5
Incline Chest Press (Machine)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
4
Cable Crunch
4
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Pendlay Row
3
8-10 reps
RPE 10
3
Arnold Press
4
12 reps
RPE 9.5
4
Underhand Lat Pulldown
4
12 reps
RPE 9
5
Incline Chest Press (Machine)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
4
Cable Crunch
4
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Pendlay Row
3
8-10 reps
RPE 10
3
Arnold Press
4
12 reps
RPE 9.5
4
Underhand Lat Pulldown
4
12 reps
RPE 9
5
Incline Chest Press (Machine)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
4
Cable Crunch
4
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Pendlay Row
3
8-10 reps
RPE 10
3
Arnold Press
4
12 reps
RPE 9.5
4
Underhand Lat Pulldown
4
12 reps
RPE 9
5
Incline Chest Press (Machine)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
4
Cable Crunch
4
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Pendlay Row
3
8-10 reps
RPE 10
3
Arnold Press
4
12 reps
RPE 9.5
4
Underhand Lat Pulldown
4
12 reps
RPE 9
5
Incline Chest Press (Machine)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Pendlay Row
3
8-10 reps
RPE 10
3
Seated Military Press (Barbell)
4
12 reps
RPE 9
4
Lat Pulldown
4
12 reps
RPE 9.5
5
Tricep Extension (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
7
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9.5
3
Lying Leg Curl
4
12 reps
RPE 9.5
4
Bicycle Crunches Raised Legs
4
8-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Pendlay Row
3
8-10 reps
RPE 10
3
Seated Military Press (Barbell)
4
12 reps
RPE 9
4
Lat Pulldown
4
12 reps
RPE 9.5
5
Tricep Extension (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
7
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9.5
3
Lying Leg Curl
4
12 reps
RPE 9.5
4
Bicycle Crunches Raised Legs
4
8-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Pendlay Row
3
8-10 reps
RPE 10
3
Seated Military Press (Barbell)
4
12 reps
RPE 9
4
Lat Pulldown
4
12 reps
RPE 9.5
5
Tricep Extension (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
7
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9.5
3
Lying Leg Curl
4
12 reps
RPE 9.5
4
Bicycle Crunches Raised Legs
4
8-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Pendlay Row
3
8-10 reps
RPE 10
3
Seated Military Press (Barbell)
4
12 reps
RPE 9
4
Lat Pulldown
4
12 reps
RPE 9.5
5
Tricep Extension (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
7
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9.5
3
Lying Leg Curl
4
12 reps
RPE 9.5
4
Bicycle Crunches Raised Legs
4
8-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Pendlay Row
3
8-10 reps
RPE 10
3
Seated Military Press (Barbell)
4
12 reps
RPE 9
4
Lat Pulldown
4
12 reps
RPE 9.5
5
Tricep Extension (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
7
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9.5
3
Lying Leg Curl
4
12 reps
RPE 9.5
4
Bicycle Crunches Raised Legs
4
8-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Pendlay Row
3
8-10 reps
RPE 10
3
Seated Military Press (Barbell)
4
12 reps
RPE 9
4
Lat Pulldown
4
12 reps
RPE 9.5
5
Tricep Extension (Dumbbell)
3
15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
7
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9.5
3
Lying Leg Curl
4
12 reps
RPE 9.5
4
Bicycle Crunches Raised Legs
4
8-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 10
2
Front Squat (Barbell)
3
8-10 reps
RPE 10
3
Lying Leg Curl
4
12 reps
RPE 9.5
4
Cable Crunch
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
2
Tricep Extension (Dumbbell)
3
8 reps
RPE 10
3
Hammer Curl
3
15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 10
2
Front Squat (Barbell)
3
8-10 reps
RPE 10
3
Lying Leg Curl
4
12 reps
RPE 9.5
4
Cable Crunch
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
2
Tricep Extension (Dumbbell)
3
8 reps
RPE 10
3
Hammer Curl
3
15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 10
2
Front Squat (Barbell)
3
8-10 reps
RPE 10
3
Lying Leg Curl
4
12 reps
RPE 9.5
4
Cable Crunch
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
2
Tricep Extension (Dumbbell)
3
8 reps
RPE 10
3
Hammer Curl
3
15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 10
2
Front Squat (Barbell)
3
8-10 reps
RPE 10
3
Lying Leg Curl
4
12 reps
RPE 9.5
4
Cable Crunch
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
2
Tricep Extension (Dumbbell)
3
8 reps
RPE 10
3
Hammer Curl
3
15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 10
2
Front Squat (Barbell)
3
8-10 reps
RPE 10
3
Lying Leg Curl
4
12 reps
RPE 9.5
4
Cable Crunch
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
2
Tricep Extension (Dumbbell)
3
8 reps
RPE 10
3
Hammer Curl
3
15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-8 reps
RPE 10
2
Front Squat (Barbell)
3
8-10 reps
RPE 10
3
Lying Leg Curl
4
12 reps
RPE 9.5
4
Cable Crunch
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8 reps
RPE 10
2
Tricep Extension (Dumbbell)
3
8 reps
RPE 10
3
Hammer Curl
3
15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Seated Overhead Press (Dumbbell)1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@10
2
Dip (Weighted)3 Sets
8-10 Reps
@9
3
Incline Chest Press (Machine)3 Sets
15 Reps
@9.5
4
Lateral Raise (Cable)3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@10
6
Overhead Tricep Extension (Cable)3 Sets
15 Reps
@10
7
Bicycle Crunches Raised Legs4 Sets
8-15 Reps
@9.5
Day 2
1
Lat Pulldown3 Sets
8-10 Reps
@10
2
Bent Over Row (Barbell)3 Sets
12 Reps
@9
3
Pullover (Dumbbell)3 Sets
15 Reps
@9.5
4
Bicep Curl (Dumbbell)3 Sets
12 Reps
@10
5
Hammer Rope Curls3 Sets
15 Reps
@10
Day 4
1
Incline Bench Press (Barbell)3 Sets
6-8 Reps
@10
2
Pendlay Row3 Sets
8-10 Reps
@10
3
Seated Military Press (Barbell)4 Sets
12 Reps
@9
4
Lat Pulldown4 Sets
12 Reps
@9.5
5
Tricep Extension (Dumbbell)3 Sets
15 Reps
@10
6
Bicep Curl (EZ Bar)3 Sets
15 Reps
@10
7
One Arm Lateral Raise (Dumbbell)3 Sets
12 Reps
@10
Day 3
1
Squat (Barbell)3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Barbell)4 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)3 Sets
15 Reps
@8.5
4
Cable Crunch4 Sets
8-12 Reps
@9.5
Day 5
1
Stiff Leg Deadlift3 Sets
6-8 Reps
@10
2
Front Squat (Barbell)3 Sets
8-10 Reps
@10
3
Lying Leg Curl4 Sets
12 Reps
@9.5
4
Cable Crunch3 Sets
8-10 Reps
@10