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BoostcampPNG

Bodybuilding x benchpress

by never juss
4 athletes joined

Program Description

Build muscles and increse bench

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 08, 2024 08:42
  • Last Edited
    Jul 30, 2025 10:18

Summary

Transform your upper body strength with the **Bodybuilding x Benchpress** program! Over 12 weeks, this 4-day-a-week regimen focuses on building a powerful chest and enhancing overall upper body aesthetics through a combination of barbell and machine exercises. You'll engage in key movements like the Bench Press, Incline Chest Press, and Deadlifts, ensuring a well-rounded approach to muscle growth. Get ready to push your limits and achieve impressive gains in strength and size!

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.
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Chest
11.6%
Upper Back
10.6%
Front Delts
10.2%
Lats
8.3%
Middle Delts
6.9%
Biceps
6.6%
Quadriceps
6.5%
Forearms
6%
Abs
5.6%
Hamstrings
4.6%
Rear Delts
3.2%
Glutes
3.2%
Lower Back
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
12 reps
RPE 8
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
1
1
15 reps
12 reps
RPE 8
RPE 10
3
Seated Row (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lat Pulldown
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Prayer
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Bicep Curl (Barbell)
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Incline Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Tricep Rope Push Down (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Skull Crusher
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Abs Crunch (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Rear Delt Row
1
1
12 reps
12 reps
RPE 8
RPE 10
4
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
6
Wrist Curls
1
1
20 reps
20 reps
RPE 8
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
2
Incline Chest Press (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Chest Press (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Chest Fly (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Skull Crusher
2 Sets
12 Reps
@8
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@10
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
15 Reps
12 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lat Prayer
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
7
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
Day 3
1
Hack Squat
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
2
Leg Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Incline Bench Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
5
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Skull Crusher
1 Set
1 Set
12 Reps
12 Reps
@8
@10
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Rear Delt Row
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Lateral Raise (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Shrug (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
6
Wrist Curls
1 Set
2 Sets
20 Reps
20 Reps
@8
@10
7
Reverse Wrist Curl (Dumbbell)
1 Set
2 Sets
20 Reps
20 Reps
@8
@10