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BoostcampPNG

Bulk

by Judah W.
5 athletes joined

Program Description

Gain size

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 23, 2024 02:32
  • Last Edited
    Jun 18, 2025 12:18

Summary

Transform your physique with the 8-week Bulk program, designed for serious lifters ready to pack on muscle. This intensive plan features six training days per week, focusing on compound lifts and isolation exercises that target every major muscle group. From powerful bench presses to challenging pull-ups, you'll engage in a variety of movements that promote strength and hypertrophy. Get ready to fuel your gains and see real results as you commit to this comprehensive workout regimen!
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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
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 Press
3 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 Pushdown
3 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 Pulldown
2 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 Pull
3 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 Curl
3 Sets
12 Reps
@8.5
7
Dead Hang
5 Sets
1 Reps
@10
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8
@8.5
@9
2
Leg Extension
4 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 Raise
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@9.5
5
Seated Calf Raise
1 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 Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@7
@8.5
@8.5
@8.5
4
Arnold Press
1 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 Row
1 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 Pull
3 Sets
15 Reps
@9
4
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@10
5
Hammer Curl
3 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 Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8.5
@9.5
3
Standing Calf Raise
4 Sets
25 Reps
@8
4
Abs Crunch (Bodyweight)
2 Sets
50 Reps
@10
5
Lying Leg Raise
4 Sets
15 Reps
@10
6
Run
1 Set
20 mins
@6.5