Program Description
Gain size
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedMay 23, 2024 02:32
- Last EditedJun 15, 2024 03:49
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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
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 9
2
Arnold Press
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 9
4
Single Arm Pushdown
3
15 reps
RPE 9
5
Dip (Assisted)
1
1
2
15 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 9
2
Arnold Press
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 9
4
Single Arm Pushdown
3
15 reps
RPE 9
5
Dip (Assisted)
1
1
2
15 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 9
2
Arnold Press
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 9
4
Single Arm Pushdown
3
15 reps
RPE 9
5
Dip (Assisted)
1
1
2
15 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 9
2
Arnold Press
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 9
4
Single Arm Pushdown
3
15 reps
RPE 9
5
Dip (Assisted)
1
1
2
15 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 9
2
Arnold Press
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 9
4
Single Arm Pushdown
3
15 reps
RPE 9
5
Dip (Assisted)
1
1
2
15 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 9
2
Arnold Press
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 9
4
Single Arm Pushdown
3
15 reps
RPE 9
5
Dip (Assisted)
1
1
2
15 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 9
2
Arnold Press
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 9
4
Single Arm Pushdown
3
15 reps
RPE 9
5
Dip (Assisted)
1
1
2
15 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 9
2
Arnold Press
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 9
4
Single Arm Pushdown
3
15 reps
RPE 9
5
Dip (Assisted)
1
1
2
15 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 9.5
RPE 8.5
2
Pull-Up (Bodyweight)
3
10 reps
3
Face Pull
3
15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Bicep Curl (Machine)
3
12 reps
RPE 8.5
6
Hammer Curl
3
12 reps
RPE 8.5
7
Dead Hang
5
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 9.5
RPE 8.5
2
Pull-Up (Bodyweight)
3
10 reps
3
Face Pull
3
15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Bicep Curl (Machine)
3
12 reps
RPE 8.5
6
Hammer Curl
3
12 reps
RPE 8.5
7
Dead Hang
5
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 9.5
RPE 8.5
2
Pull-Up (Bodyweight)
3
10 reps
3
Face Pull
3
15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Bicep Curl (Machine)
3
12 reps
RPE 8.5
6
Hammer Curl
3
12 reps
RPE 8.5
7
Dead Hang
5
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 9.5
RPE 8.5
2
Pull-Up (Bodyweight)
3
10 reps
3
Face Pull
3
15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Bicep Curl (Machine)
3
12 reps
RPE 8.5
6
Hammer Curl
3
12 reps
RPE 8.5
7
Dead Hang
5
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 9.5
RPE 8.5
2
Pull-Up (Bodyweight)
3
10 reps
3
Face Pull
3
15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Bicep Curl (Machine)
3
12 reps
RPE 8.5
6
Hammer Curl
3
12 reps
RPE 8.5
7
Dead Hang
5
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 9.5
RPE 8.5
2
Pull-Up (Bodyweight)
3
10 reps
3
Face Pull
3
15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Bicep Curl (Machine)
3
12 reps
RPE 8.5
6
Hammer Curl
3
12 reps
RPE 8.5
7
Dead Hang
5
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 9.5
RPE 8.5
2
Pull-Up (Bodyweight)
3
10 reps
3
Face Pull
3
15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Bicep Curl (Machine)
3
12 reps
RPE 8.5
6
Hammer Curl
3
12 reps
RPE 8.5
7
Dead Hang
5
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 9.5
RPE 8.5
2
Pull-Up (Bodyweight)
3
10 reps
3
Face Pull
3
15 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Bicep Curl (Machine)
3
12 reps
RPE 8.5
6
Hammer Curl
3
12 reps
RPE 8.5
7
Dead Hang
5
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
4
1 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Glute-Ham Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
1
25 reps
25 reps
25 reps
25 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
4
1 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Glute-Ham Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
1
25 reps
25 reps
25 reps
25 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
4
1 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Glute-Ham Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
1
25 reps
25 reps
25 reps
25 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
4
1 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Glute-Ham Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
1
25 reps
25 reps
25 reps
25 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
4
1 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Glute-Ham Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
1
25 reps
25 reps
25 reps
25 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
4
1 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Glute-Ham Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
1
25 reps
25 reps
25 reps
25 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
4
1 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Glute-Ham Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
1
25 reps
25 reps
25 reps
25 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
4
1 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Glute-Ham Raise
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
1
25 reps
25 reps
25 reps
25 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
10 reps
RPE 7
RPE 9
RPE 8.5
RPE 8
2
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Skull Crusher
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
4
Arnold Press
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
2
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Dip (Assisted)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
10 reps
RPE 7
RPE 9
RPE 8.5
RPE 8
2
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Skull Crusher
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
4
Arnold Press
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
2
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Dip (Assisted)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
10 reps
RPE 7
RPE 9
RPE 8.5
RPE 8
2
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Skull Crusher
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
4
Arnold Press
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
2
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Dip (Assisted)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
10 reps
RPE 7
RPE 9
RPE 8.5
RPE 8
2
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Skull Crusher
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
4
Arnold Press
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
2
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Dip (Assisted)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
10 reps
RPE 7
RPE 9
RPE 8.5
RPE 8
2
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Skull Crusher
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
4
Arnold Press
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
2
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Dip (Assisted)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
10 reps
RPE 7
RPE 9
RPE 8.5
RPE 8
2
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Skull Crusher
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
4
Arnold Press
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
2
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Dip (Assisted)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
10 reps
RPE 7
RPE 9
RPE 8.5
RPE 8
2
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Skull Crusher
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
4
Arnold Press
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
2
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Dip (Assisted)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
10 reps
RPE 7
RPE 9
RPE 8.5
RPE 8
2
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Skull Crusher
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
4
Arnold Press
1
2
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
2
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
6
Dip (Assisted)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
10 reps
6 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 9
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Lateral Raise (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
10 reps
6 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 9
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Lateral Raise (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
10 reps
6 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 9
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Lateral Raise (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
10 reps
6 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 9
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Lateral Raise (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
10 reps
6 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 9
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Lateral Raise (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
10 reps
6 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 9
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Lateral Raise (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
10 reps
6 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 9
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Lateral Raise (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
10 reps
6 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 9
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Lateral Raise (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
2
15 reps
RPE 7
2
Hack Squat
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Standing Calf Raise
4
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
2
50 reps
RPE 10
5
Lying Leg Raise
4
15 reps
RPE 10
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
2
15 reps
RPE 7
2
Hack Squat
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Standing Calf Raise
4
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
2
50 reps
RPE 10
5
Lying Leg Raise
4
15 reps
RPE 10
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
2
15 reps
RPE 7
2
Hack Squat
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Standing Calf Raise
4
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
2
50 reps
RPE 10
5
Lying Leg Raise
4
15 reps
RPE 10
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
2
15 reps
RPE 7
2
Hack Squat
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Standing Calf Raise
4
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
2
50 reps
RPE 10
5
Lying Leg Raise
4
15 reps
RPE 10
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
2
15 reps
RPE 7
2
Hack Squat
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Standing Calf Raise
4
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
2
50 reps
RPE 10
5
Lying Leg Raise
4
15 reps
RPE 10
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
2
15 reps
RPE 7
2
Hack Squat
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Standing Calf Raise
4
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
2
50 reps
RPE 10
5
Lying Leg Raise
4
15 reps
RPE 10
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
2
15 reps
RPE 7
2
Hack Squat
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Standing Calf Raise
4
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
2
50 reps
RPE 10
5
Lying Leg Raise
4
15 reps
RPE 10
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
2
15 reps
RPE 7
2
Hack Squat
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9.5
3
Standing Calf Raise
4
25 reps
RPE 8
4
Abs Crunch (Bodyweight)
2
50 reps
RPE 10
5
Lying Leg Raise
4
15 reps
RPE 10
6
Run
1
20 mins
RPE 6.5
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@9
2
Arnold Press3 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7.5
@9
4
Single Arm Pushdown3 Sets
15 Reps
@9
5
Dip (Assisted)1 Set
1 Set
2 Sets
15 Reps
10 Reps
8 Reps
@7.5
@8.5
@9
6
Lateral Raise (Cable)3 Sets
15 Reps
@7.5
Day 2
1
Lat Pulldown2 Sets
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@7
@9.5
@8.5
2
Pull-Up (Bodyweight)3 Sets
10 Reps
3
Face Pull3 Sets
15 Reps
@9.5
4
Lateral Raise (Dumbbell)3 Sets
12 Reps
@9
5
Bicep Curl (Machine)3 Sets
12 Reps
@8.5
6
Hammer Curl3 Sets
12 Reps
@8.5
7
Dead Hang5 Sets
1 Reps
@10
Day 3
1
Leg Press1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
@9
2
Leg Extension4 Sets
1 Reps
@10
3
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
@9
4
Glute-Ham Raise2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@9.5
5
Seated Calf Raise1 Set
1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
25 Reps
@7
@8
@8.5
@9
Day 4
1
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
10 Reps
@7
@9
@8.5
@8
2
Chest Fly (Cable)2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@8.5
@9
3
Skull Crusher1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@7
@8.5
@8.5
@8.5
4
Arnold Press1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Tricep Pushdown (Cable)2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
6
Dip (Assisted)3 Sets
15 Reps
@10
Day 5
1
High Row1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8.5
@8
2
Seated Row (Cable)1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
6 Reps
8 Reps
@8
@9
@9.5
@9
3
Face Pull3 Sets
15 Reps
@9
4
Bicep Curl (EZ Bar)4 Sets
12 Reps
@10
5
Hammer Curl3 Sets
12 Reps
@10
6
Lateral Raise (Cable)1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8.5
@9.5
Day 6
1
Lunge (Barbell)2 Sets
15 Reps
@7
2
Hack Squat1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8.5
@9.5
3
Standing Calf Raise4 Sets
25 Reps
@8
4
Abs Crunch (Bodyweight)2 Sets
50 Reps
@10
5
Lying Leg Raise4 Sets
15 Reps
@10
6
Run1 Set
20 mins
@6.5