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BoostcampPNG

DUP 12 Week Push Focused

by Tradmatt

Program Description

Increase accessories exercise weight by smallest increment after a deload week and compound by 5KG

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 27, 2025 09:13
  • Last Edited
    Aug 09, 2025 01:19
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Incline Bench Press (Smith Machine)
1
1
1
1
13 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Seated Row (Cable)
2
6
8 reps
4 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
1
13 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
14 reps
14 reps
14 reps
14 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Seated Row (Cable)
2
6
9 reps
4 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
1
14 reps
14 reps
14 reps
14 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Seated Row (Cable)
2
6
10 reps
4 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
13 reps
13 reps
RPE 7
RPE 8
2
Seated Row (Cable)
1
3
8 reps
4 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
13 reps
13 reps
RPE 7
RPE 8
4
Leg Press
1
1
6 reps
6 reps
RPE 7
RPE 8
5
Seated Lateral Raise (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
13 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Seated Row (Cable)
2
6
8 reps
4 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
1
13 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
14 reps
14 reps
14 reps
14 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Seated Row (Cable)
2
6
9 reps
4 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
1
14 reps
14 reps
14 reps
14 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Seated Row (Cable)
2
6
10 reps
4 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
13 reps
13 reps
RPE 7
RPE 8
2
Seated Row (Cable)
1
3
8 reps
4 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
13 reps
13 reps
RPE 7
RPE 8
4
Leg Press
1
1
6 reps
6 reps
RPE 7
RPE 8
5
Seated Lateral Raise (Dumbbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
13 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Seated Row (Cable)
2
6
8 reps
4 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
1
13 reps
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
14 reps
14 reps
14 reps
14 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Seated Row (Cable)
2
6
9 reps
4 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
1
14 reps
14 reps
14 reps
14 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
1
7 reps
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Seated Row (Cable)
2
6
10 reps
4 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Leg Press
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Seated Lateral Raise (Dumbbell)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
13 reps
13 reps
RPE 7
RPE 8
2
Seated Row (Cable)
1
3
8 reps
4 reps
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
13 reps
13 reps
RPE 7
RPE 8
4
Leg Press
1
1
6 reps
6 reps
RPE 7
RPE 8
5
Seated Lateral Raise (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
2
6
8 reps
4 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
4A
Face Pull
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 10
4B
Overhead Extension (EZ Bar)
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 10
5
Hyperextension
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
9 reps
9 reps
9 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
2
6
9 reps
4 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 10
4A
Face Pull
1
1
1
14 reps
14 reps
14 reps
RPE 7
RPE 8
RPE 10
4B
Overhead Extension (EZ Bar)
1
1
1
14 reps
14 reps
14 reps
RPE 7
RPE 8
RPE 10
5
Hyperextension
1
1
1
14 reps
14 reps
14 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
2
6
10 reps
4 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
4A
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 10
4B
Overhead Extension (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 10
5
Hyperextension
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
2
Lat Pulldown (Neutral Grip)
1
3
8 reps
4 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 7
RPE 8
4A
Face Pull
1
1
13 reps
13 reps
RPE 7
RPE 8
4B
Overhead Extension (EZ Bar)
1
1
13 reps
13 reps
RPE 7
RPE 8
5
Hyperextension
1
1
13 reps
13 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
2
6
8 reps
4 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
4A
Face Pull
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 10
4B
Overhead Extension (EZ Bar)
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 10
5
Hyperextension
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
9 reps
9 reps
9 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
2
6
9 reps
4 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 10
4A
Face Pull
1
1
1
14 reps
14 reps
14 reps
RPE 7
RPE 8
RPE 10
4B
Overhead Extension (EZ Bar)
1
1
1
14 reps
14 reps
14 reps
RPE 7
RPE 8
RPE 10
5
Hyperextension
1
1
1
14 reps
14 reps
14 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
2
6
10 reps
4 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
4A
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 10
4B
Overhead Extension (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 10
5
Hyperextension
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
2
Lat Pulldown (Neutral Grip)
1
3
8 reps
4 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 7
RPE 8
4A
Face Pull
1
1
13 reps
13 reps
RPE 7
RPE 8
4B
Overhead Extension (EZ Bar)
1
1
13 reps
13 reps
RPE 7
RPE 8
5
Hyperextension
1
1
13 reps
13 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
2
6
8 reps
4 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
4A
Face Pull
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 10
4B
Overhead Extension (EZ Bar)
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 10
5
Hyperextension
1
1
1
13 reps
13 reps
13 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
9 reps
9 reps
9 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
2
6
9 reps
4 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 10
4A
Face Pull
1
1
1
14 reps
14 reps
14 reps
RPE 7
RPE 8
RPE 10
4B
Overhead Extension (EZ Bar)
1
1
1
14 reps
14 reps
14 reps
RPE 7
RPE 8
RPE 10
5
Hyperextension
1
1
1
14 reps
14 reps
14 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
2
6
10 reps
4 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
4A
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 10
4B
Overhead Extension (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 10
5
Hyperextension
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
2
Lat Pulldown (Neutral Grip)
1
3
8 reps
4 reps
RPE 8
RPE 10
3
Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 7
RPE 8
4A
Face Pull
1
1
13 reps
13 reps
RPE 7
RPE 8
4B
Overhead Extension (EZ Bar)
1
1
13 reps
13 reps
RPE 7
RPE 8
5
Hyperextension
1
1
13 reps
13 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 10
2
Chin-Up (Weighted)
2
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 10
3
Leg Extension
2
6
13 reps
4 reps
RPE 8
RPE 10
4A
Single Arm Bicep Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Cable Crunch
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 10
2
Chin-Up (Weighted)
2
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
3
Leg Extension
2
6
14 reps
4 reps
RPE 8
RPE 10
4A
Single Arm Bicep Curl
1
1
1
9 reps
9 reps
9 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
11 reps
11 reps
11 reps
RPE 7
RPE 8
RPE 10
5
Cable Crunch
4
11 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
2
Chin-Up (Weighted)
2
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
3
Leg Extension
2
6
15 reps
4 reps
RPE 8
RPE 10
4A
Single Arm Bicep Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
5
Cable Crunch
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4 reps
4 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
2
5 reps
RPE 7
3
Leg Extension
2
6
12 reps
4 reps
RPE 8
RPE 10
4A
Single Arm Bicep Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
4B
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 8
5
Cable Crunch
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 10
2
Chin-Up (Weighted)
2
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 10
3
Leg Extension
2
6
13 reps
4 reps
RPE 8
RPE 10
4A
Single Arm Bicep Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Cable Crunch
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 10
2
Chin-Up (Weighted)
2
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
3
Leg Extension
2
6
14 reps
4 reps
RPE 8
RPE 10
4A
Single Arm Bicep Curl
1
1
1
9 reps
9 reps
9 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
11 reps
11 reps
11 reps
RPE 7
RPE 8
RPE 10
5
Cable Crunch
4
11 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
2
Chin-Up (Weighted)
2
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
3
Leg Extension
2
6
15 reps
4 reps
RPE 8
RPE 10
4A
Single Arm Bicep Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
5
Cable Crunch
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4 reps
4 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
2
5 reps
RPE 7
3
Leg Extension
2
6
12 reps
4 reps
RPE 8
RPE 10
4A
Single Arm Bicep Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
4B
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 8
5
Cable Crunch
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 10
2
Chin-Up (Weighted)
2
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 10
3
Leg Extension
2
6
13 reps
4 reps
RPE 8
RPE 10
4A
Single Arm Bicep Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Cable Crunch
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 10
2
Chin-Up (Weighted)
2
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
3
Leg Extension
2
6
14 reps
4 reps
RPE 8
RPE 10
4A
Single Arm Bicep Curl
1
1
1
9 reps
9 reps
9 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
11 reps
11 reps
11 reps
RPE 7
RPE 8
RPE 10
5
Cable Crunch
4
11 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
2
Chin-Up (Weighted)
2
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
3
Leg Extension
2
6
15 reps
4 reps
RPE 8
RPE 10
4A
Single Arm Bicep Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
5
Cable Crunch
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4 reps
4 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
2
5 reps
RPE 7
3
Leg Extension
2
6
12 reps
4 reps
RPE 8
RPE 10
4A
Single Arm Bicep Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
4B
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 8
5
Cable Crunch
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4 reps
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
13 reps
13 reps
13 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Bicep Curl (Cable)
2
6
13 reps
4 reps
RPE 8
RPE 10
4B
Tricep Extension (Cable)
2
6
13 reps
4 reps
RPE 8
RPE 10
5
Candle Stick
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
14 reps
14 reps
14 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
1
1
9 reps
9 reps
9 reps
9 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Bicep Curl (Cable)
2
6
14 reps
4 reps
RPE 8
RPE 10
4B
Tricep Extension (Cable)
2
6
14 reps
4 reps
RPE 8
RPE 10
5
Candle Stick
1
1
1
1
11 reps
11 reps
11 reps
11 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Bicep Curl (Cable)
2
6
15 reps
4 reps
RPE 8
RPE 10
4B
Tricep Extension (Cable)
2
6
15 reps
4 reps
RPE 8
RPE 10
5
Candle Stick
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
4 reps
RPE 7
RPE 8
2
Chest Supported Row (Machine)
1
1
13 reps
13 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 7
RPE 8
4A
Bicep Curl (Cable)
2
6
13 reps
4 reps
RPE 8
RPE 10
4B
Tricep Extension (Cable)
1
3
13 reps
4 reps
RPE 8
RPE 10
5
Candle Stick
1
1
10 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4 reps
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
13 reps
13 reps
13 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Bicep Curl (Cable)
2
6
13 reps
4 reps
RPE 8
RPE 10
4B
Tricep Extension (Cable)
2
6
13 reps
4 reps
RPE 8
RPE 10
5
Candle Stick
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
14 reps
14 reps
14 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
1
1
9 reps
9 reps
9 reps
9 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Bicep Curl (Cable)
2
6
14 reps
4 reps
RPE 8
RPE 10
4B
Tricep Extension (Cable)
2
6
14 reps
4 reps
RPE 8
RPE 10
5
Candle Stick
1
1
1
1
11 reps
11 reps
11 reps
11 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Bicep Curl (Cable)
2
6
15 reps
4 reps
RPE 8
RPE 10
4B
Tricep Extension (Cable)
2
6
15 reps
4 reps
RPE 8
RPE 10
5
Candle Stick
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
4 reps
RPE 7
RPE 8
2
Chest Supported Row (Machine)
1
1
13 reps
13 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 7
RPE 8
4A
Bicep Curl (Cable)
2
6
13 reps
4 reps
RPE 8
RPE 10
4B
Tricep Extension (Cable)
1
3
13 reps
4 reps
RPE 8
RPE 10
5
Candle Stick
1
1
10 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4 reps
4 reps
4 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
13 reps
13 reps
13 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Bicep Curl (Cable)
2
6
13 reps
4 reps
RPE 8
RPE 10
4B
Tricep Extension (Cable)
2
6
13 reps
4 reps
RPE 8
RPE 10
5
Candle Stick
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
14 reps
14 reps
14 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
1
1
9 reps
9 reps
9 reps
9 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Bicep Curl (Cable)
2
6
14 reps
4 reps
RPE 8
RPE 10
4B
Tricep Extension (Cable)
2
6
14 reps
4 reps
RPE 8
RPE 10
5
Candle Stick
1
1
1
1
11 reps
11 reps
11 reps
11 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Dip (Weighted)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
4A
Bicep Curl (Cable)
2
6
15 reps
4 reps
RPE 8
RPE 10
4B
Tricep Extension (Cable)
2
6
15 reps
4 reps
RPE 8
RPE 10
5
Candle Stick
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
4 reps
RPE 7
RPE 8
2
Chest Supported Row (Machine)
1
1
13 reps
13 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
1
8 reps
8 reps
RPE 7
RPE 8
4A
Bicep Curl (Cable)
2
6
13 reps
4 reps
RPE 8
RPE 10
4B
Tricep Extension (Cable)
1
3
13 reps
4 reps
RPE 8
RPE 10
5
Candle Stick
1
1
10 reps
10 reps
RPE 7
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
13 Reps
13 Reps
13 Reps
13 Reps
@7
@8
@9
@10
2
Seated Row (Cable)
2 Sets
6 Sets
8 Reps
4 Reps
@8
@10
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
13 Reps
13 Reps
13 Reps
13 Reps
@7
@8
@9
@10
4
Leg Press
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@8
@9
@10
5
Seated Lateral Raise (Dumbbell)
3 Sets
20 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@10
2
Lat Pulldown (Neutral Grip)
2 Sets
6 Sets
8 Reps
4 Reps
@8
@10
3
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@10
4A
Face Pull
1 Set
1 Set
1 Set
13 Reps
13 Reps
13 Reps
@7
@8
@10
4B
Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
13 Reps
13 Reps
13 Reps
@7
@8
@10
5
Hyperextension
1 Set
1 Set
1 Set
13 Reps
13 Reps
13 Reps
@7
@8
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
4 Reps
4 Reps
4 Reps
@7
@8
@10
2
Chin-Up (Weighted)
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@10
3
Leg Extension
2 Sets
6 Sets
13 Reps
4 Reps
@8
@10
4A
Single Arm Bicep Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@10
5
Cable Crunch
4 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
@7
@8
@9
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
13 Reps
13 Reps
13 Reps
@8
@9
@10
3
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@9
@10
4A
Bicep Curl (Cable)
2 Sets
6 Sets
13 Reps
4 Reps
@8
@10
4B
Tricep Extension (Cable)
2 Sets
6 Sets
13 Reps
4 Reps
@8
@10
5
Candle Stick
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10