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BoostcampPNG

Classic YOKED Lifter

by Aryan Lifts
1 athletes joined

Program Description

This program focuses on looking as big as possible, while also training major muscle groups with enough intent as to compete in bodybuilding.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 31, 2024 02:59
  • Last Edited
    Nov 12, 2024 03:56

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
16.5%
Biceps
14.1%
Middle Delts
10.7%
Upper Back
10.2%
Front Delts
9%
Forearms
7.9%
Chest
5.6%
Lats
5.1%
Abs
4.1%
Hamstrings
3.6%
Glutes
3.4%
Quadriceps
3.2%
Neck
2.8%
Lower Back
1.5%
Adductors
1.1%
Rear Delts
1.1%
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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
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
-
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@8-9
2
Hammer Curl
2 Sets
5-10 Reps
@8-10
3
Chest Press (Machine)
3 Sets
5-10 Reps
@8-10
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8-9
5
Tricep Pushdown (Cable)
3 Sets
5-10 Reps
@8-10
6
Wrist Curls
3 Sets
15-20 Reps
-
Day 2
1
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
@8-10
2
Lateral Raise (Cable)
3 Sets
15-20 Reps
@8-10
3
Squat (Smith Machine)
3 Sets
5-10 Reps
@7-9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8-9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
-
6
Abs Crunch (Machine)
3 Sets
10-15 Reps
@8-10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-9
2
Neck Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
3
Shrug (Barbell)
3 Sets
15-20 Reps
@9-10
4
Upright Row (Cable)
3 Sets
10-15 Reps
@8-9
5
Dumbbell Row
3 Sets
5-10 Reps
@8-9
6
Wrist Curls
3 Sets
15-20 Reps
-
Day 4
1
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
@8-9
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8-10
3
Tricep Kickback
2 Sets
15-20 Reps
@7-9
4
Seated Dumbbell Curl
3 Sets
5-10 Reps
@8-10
5
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@8-10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-10