Program Description
Getting everything BIGGER
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedJun 20, 2024 10:16
- Last EditedJun 28, 2024 11:54
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
2
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
2
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
2
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
2
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
2
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
2
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
2
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
2
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
1
1
4-6 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
2
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5
Leg Extension
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
6A
Seated Hamstring Curl
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
2
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5
Leg Extension
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
6A
Seated Hamstring Curl
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
1
1
4-6 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
2
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5
Leg Extension
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
6A
Seated Hamstring Curl
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
2
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5
Leg Extension
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
6A
Seated Hamstring Curl
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
1
1
4-6 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
2
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5
Leg Extension
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
6A
Seated Hamstring Curl
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
2
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5
Leg Extension
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
6A
Seated Hamstring Curl
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
1
1
4-6 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
2
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5
Leg Extension
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
6A
Seated Hamstring Curl
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
2
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5
Leg Extension
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
6A
Seated Hamstring Curl
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Lat Pulldown
2
1
8-10 reps
12-15 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
4
Cable Crossover
1
1
1
8-10 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
5
T-Bar Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
12-15 reps
RPE 9
RPE 10
4
Pendlay Row
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
5
T-Bar Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Dip (Bodyweight)
1
1
1
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
4
Pendlay Row
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
5
T-Bar Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
12-15 reps
RPE 9
RPE 10
4
Pendlay Row
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
5
T-Bar Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Dip (Bodyweight)
1
1
1
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
4
Pendlay Row
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
5
T-Bar Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
12-15 reps
RPE 9
RPE 10
4
Pendlay Row
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
5
T-Bar Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Dip (Bodyweight)
1
1
1
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
4
Pendlay Row
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
5
T-Bar Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
12-15 reps
RPE 9
RPE 10
4
Pendlay Row
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
5
T-Bar Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
-
-
RPE 9
RPE 10
6
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
-
-
RPE 9
RPE 10
6
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
-
-
RPE 9
RPE 10
6
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
-
-
RPE 9
RPE 10
6
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
-
-
RPE 9
RPE 10
6
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
-
-
RPE 9
RPE 10
6
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
-
-
RPE 9
RPE 10
6
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
-
-
RPE 9
RPE 10
6
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
Week 1
1 / 8 Weeks
Day 3
1
Rest1 Set
Day 7
1
Rest1 Set
Day 1
1
One Arm Lateral Raise (Cable)2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
2
Bench Press (Barbell)2 Sets
1 Set
4-6 Reps
10-12 Reps
@9
@10
3
Cable Crossover2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
4
Push Up2 Sets
12-15 Reps
@10
5
Single Arm Tricep Extension (Cable)2 Sets
1 Set
8-10 Reps
15-20 Reps
@9
@10
Day 2
1
Clean Deadlift2 Sets
1 Set
1 Set
4-6 Reps
12-15 Reps
12-15 Reps
@9
@9
@10
2
T-Bar Row2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lat Pulldown (Single Arm)2 Sets
12-15 Reps
@9
4
Face Pull2 Sets
10-12 Reps
@10
5
Leg Extension2 Sets
1 Set
12-15 Reps
6-8 Reps
@9
@10
6A
Seated Hamstring Curl2 Sets
1 Set
12-15 Reps
6-8 Reps
@9
@10
Day 6
1
Single Arm Overhead Tricep Extension2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Bicep Curl (EZ Bar)2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
3
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9
@10
4
Shrug (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
5
Hanging Leg Raise2 Sets
1 Set
-
-
@9
@10
6
Seated Calf Raise2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)3 Sets
10-12 Reps
@9
2
Hack Squat2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
3
Hip Thrust (Barbell)2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
4
Leg Extension2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
5
Leg Curl2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
6
Hip Abductor (Machine)1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 4
1
Lateral Raise (Machine)3 Sets
12-15 Reps
@9
2
Lat Pulldown2 Sets
1 Set
8-10 Reps
12-15 Reps
@9
@10
3
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
4
Cable Crossover1 Set
1 Set
1 Set
8-10 Reps
12-15 Reps
12-15 Reps
@9
@9
@10
5
T-Bar Row1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@10
6
Cable Crunch2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10