Program Description
Toji Fushiguro ass build Do cardio and warm up sets Progress by weight, if you can’t progress by rep
Program Overview
- LevelNovice
- GoalPowerbuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 03, 2024 02:57
- Last EditedJul 23, 2024 05:44
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
Bench Press (Barbell)
3
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
3
12 reps
RPE 7
3
Overhead Press (Barbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Bent Over Row (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
3
12 reps
RPE 7
3
Overhead Press (Barbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Bent Over Row (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
3
12 reps
RPE 7
3
Overhead Press (Barbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Bent Over Row (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
3
12 reps
RPE 7
3
Overhead Press (Barbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Bent Over Row (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
3
12 reps
RPE 7
3
Overhead Press (Barbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Bent Over Row (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
3
12 reps
RPE 7
3
Overhead Press (Barbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Bent Over Row (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
3
12 reps
RPE 7
3
Overhead Press (Barbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Bent Over Row (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
3
12 reps
RPE 7
3
Overhead Press (Barbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Bent Over Row (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
3
12 reps
RPE 7
3
Overhead Press (Barbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Bent Over Row (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
3
12 reps
RPE 7
3
Overhead Press (Barbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Bent Over Row (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
3
12 reps
RPE 7
3
Overhead Press (Barbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Bent Over Row (Barbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 7
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
3
12 reps
RPE 7
3
Overhead Press (Barbell)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Bent Over Row (Barbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
5
Bicep Curl (Barbell)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
5
Bicep Curl (Barbell)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
5
Bicep Curl (Barbell)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
5
Bicep Curl (Barbell)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
5
Bicep Curl (Barbell)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
5
Bicep Curl (Barbell)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
5
Bicep Curl (Barbell)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
5
Bicep Curl (Barbell)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
5
Bicep Curl (Barbell)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
5
Bicep Curl (Barbell)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
5
Bicep Curl (Barbell)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
20 reps
RPE 8
5
Bicep Curl (Barbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
3
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Push Up
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
3
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Push Up
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
3
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Push Up
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
3
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Push Up
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
3
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Push Up
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
3
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Push Up
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
3
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Push Up
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
3
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Push Up
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
3
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Push Up
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
3
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Push Up
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
3
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Push Up
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Bent Over Row (Barbell)
3
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
15 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
6
Push Up
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
2
Tricep Extension (Dumbbell)
3
15 reps
RPE 8
3
Goblet Squat
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
5
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5
Pec Fly (Dumbbell)
3
12 reps
RPE 8
6
Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
5
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5
Pec Fly (Dumbbell)
3
12 reps
RPE 8
6
Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
5
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5
Pec Fly (Dumbbell)
3
12 reps
RPE 8
6
Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
5
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5
Pec Fly (Dumbbell)
3
12 reps
RPE 8
6
Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
5
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5
Pec Fly (Dumbbell)
3
12 reps
RPE 8
6
Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
5
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5
Pec Fly (Dumbbell)
3
12 reps
RPE 8
6
Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
5
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5
Pec Fly (Dumbbell)
3
12 reps
RPE 8
6
Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
5
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5
Pec Fly (Dumbbell)
3
12 reps
RPE 8
6
Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
5
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5
Pec Fly (Dumbbell)
3
12 reps
RPE 8
6
Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
5
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5
Pec Fly (Dumbbell)
3
12 reps
RPE 8
6
Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
5
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5
Pec Fly (Dumbbell)
3
12 reps
RPE 8
6
Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
RPE 8
2
Incline Bench Press (Barbell)
5
12 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
15 reps
RPE 7
5
Pec Fly (Dumbbell)
3
12 reps
RPE 8
6
Push Up
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@7
@8
@8
@8
2
Bench Press (Close Grip)3 Sets
12 Reps
@7
3
Overhead Press (Barbell)3 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)3 Sets
15 Reps
@7
5
Bent Over Row (Barbell)3 Sets
15 Reps
@7
Day 3
1
Lat Pulldown3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@9
2
Bent Over Row (Barbell)3 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Bench Press (Dumbbell)3 Sets
15 Reps
@8
4
Chest Fly (Machine)3 Sets
15 Reps
@8
5
Seated Shoulder Press (Dumbbell)3 Sets
15 Reps
@7
6
Push Up2 Sets
12 Reps
@8
Day 5
1
Overhead Press (Barbell)3 Sets
12 Reps
@8
2
Incline Bench Press (Barbell)5 Sets
12 Reps
@8
3
Lat Pulldown (Neutral Grip)3 Sets
15 Reps
@7.5
4
Chest Supported Row (Machine)3 Sets
15 Reps
@7
5
Pec Fly (Dumbbell)3 Sets
12 Reps
@8
6
Push Up3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)2 Sets
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@8
@8
@8
2
Front Squat (Barbell)3 Sets
12 Reps
@8
3
Leg Extension3 Sets
12 Reps
@8
4
Tricep Rope Push Down (Cable)3 Sets
20 Reps
@8
5
Bicep Curl (Barbell)3 Sets
20 Reps
@8
Day 4
1
Bicep Curl (Dumbbell)3 Sets
15 Reps
@8
2
Tricep Extension (Dumbbell)3 Sets
15 Reps
@8
3
Goblet Squat3 Sets
12 Reps
@8
4
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
@8