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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.
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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