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Horsecockery

by Milo G.
3 athletes joined

Program Description

Build muscle and size with a focus on arms & shoulders.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 11, 2024 07:55
  • Last Edited
    Jun 18, 2025 11:23

Summary

Unleash your potential with the Horsecockery program, a 12-week strength training journey designed for those ready to push their limits. Committing to five days a week, this program incorporates a mix of compound lifts and isolation exercises, targeting all major muscle groups for balanced development. Expect to master movements like High Bar Squats and Barbell Rows, while also integrating machine and cable exercises to maximize muscle engagement. Get ready to build strength and confidence—your transformation starts now!
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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 (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Lat Pulldown (Neutral Grip)
3
5-10 reps
RPE 10
3
Lateral Raise (Machine)
3
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
5
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 10
6B
French Press
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-10 reps
RPE 10
2
Overhead Press (Barbell)
3
5-10 reps
RPE 10
3
Leg Extension
3
6-12 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
10-20 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
7B
Hammer Curl
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Sissy Squat
2
10-20 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Dip (Weighted)
3
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Dip (Weighted)
3
6-12 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-12 reps
RPE 10
4
Sissy Squat
2
10-20 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
7A
Bicep Curl (Cable)
3
6-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Front Squat (Barbell)
3
6-12 reps
RPE 9.5
3
Cable Flexion Row
3
10-15 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7A
Dumbell Skullcrusher
3
8-12 reps
RPE 10
7B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
RPE 9.5
2
Cable Flexion Row
3
10-15 reps
RPE 10
3
Leg Curl
2
5-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Overhead Press (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
3
8-12 reps
RPE 10
8A
Dumbell Skullcrusher
2
8-12 reps
RPE 10
8B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-12 reps
RPE 10
4
Calf Raise (Leg Press)
4
6-12 reps
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Preacher Curl (EZ Bar)
3
6-12 reps
RPE 9.5
6B
French Press
3
6-12 reps
RPE 9.5
7
Leg Curl
2
6-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 5
1
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@9.5
2
Chest Fly (Machine)
2 Sets
6-12 Reps
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
6-12 Reps
@10
4
Calf Raise (Leg Press)
4 Sets
6-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
6A
Preacher Curl (EZ Bar)
3 Sets
6-12 Reps
@9.5
6B
French Press
3 Sets
6-12 Reps
@9.5
7
Leg Curl
2 Sets
6-12 Reps
@10
Day 2
1
Barbell Row
3 Sets
5-10 Reps
@10
2
Overhead Press (Barbell)
3 Sets
5-10 Reps
@10
3
Leg Extension
3 Sets
6-12 Reps
@10
4
Leg Curl
2 Sets
5-10 Reps
@10
5
Lateral Raise (Dumbbell)
1 Set
10-20 Reps
@10
6
Seated Calf Raise
3 Sets
8-12 Reps
@10
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
7B
Hammer Curl
3 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
@9.5
2
Lat Pulldown (Neutral Grip)
3 Sets
5-10 Reps
@10
3
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
4
Leg Press (45 Degrees)
3 Sets
6-10 Reps
@10
5
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@10
6A
Preacher Curl (EZ Bar)
3 Sets
6-12 Reps
@10
6B
French Press
3 Sets
6-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9.5
2
Sissy Squat
2 Sets
10-20 Reps
@10
3
Pull-Up (Neutral Grip, Weighted)
3 Sets
6-12 Reps
@10
4
Dip (Weighted)
3 Sets
6-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@10
7A
Bicep Curl (Cable)
3 Sets
6-12 Reps
@10
7B
Overhead Tricep Extension (Cable)
3 Sets
6-12 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
6-12 Reps
@9.5
2
Front Squat (Barbell)
3 Sets
6-12 Reps
@9.5
3
Cable Flexion Row
3 Sets
10-15 Reps
@10
4
Leg Curl
2 Sets
5-10 Reps
@10
5
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
6
Seated Calf Raise
3 Sets
8-12 Reps
@10
7A
Dumbell Skullcrusher
3 Sets
8-12 Reps
@10
7B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10