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BoostcampPNG

“OH HE LIFTS”

by Reeve A.

Program Description

To build a thick, wide, and strong upper body while maintaining or even slightly improving lower body musculature. This program will help you pack-on size on your chest and arms primarily, with enough movements for your back and shoulders to fill out your frame. 3 upper days, with the Upper 2 including weighted body-weight movements to ensure maximal muscle fibre recruitment. 1 lower day with a focus on the core.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 08, 2025 10:42
  • Last Edited
    Oct 12, 2025 09:27
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.9%
Biceps
12.1%
Front Delts
10.4%
Upper Back
10.3%
Chest
9.9%
Middle Delts
8.7%
Lats
6.7%
Hamstrings
4.6%
Glutes
4.6%
Lower Back
4.6%
Quadriceps
3.5%
Forearms
3.1%
Abs
2.1%
Rear Delts
1.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
1
12-15 reps
10-12 reps
7-9 reps
3-5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8.5
2
Single Arm Iso Row
1
2
1
12-15 reps
8-10 reps
6-9 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chest Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
7-9 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
5
Single Arm Tricep Extension (Cable)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 6.5
RPE 7
RPE 8.5
6
Preacher Curl (Barbell)
1
2
10-12 reps
8-10 reps
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
1
12-15 reps
10-12 reps
7-9 reps
3-5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8.5
2
Single Arm Iso Row
1
2
1
12-15 reps
8-10 reps
6-9 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chest Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
7-9 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
5
Single Arm Tricep Extension (Cable)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 6.5
RPE 7
RPE 8.5
6
Preacher Curl (Barbell)
1
2
10-12 reps
8-10 reps
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
1
12-15 reps
10-12 reps
7-9 reps
3-5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8.5
2
Single Arm Iso Row
1
2
1
12-15 reps
8-10 reps
6-9 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chest Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
7-9 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
5
Single Arm Tricep Extension (Cable)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 6.5
RPE 7
RPE 8.5
6
Preacher Curl (Barbell)
1
2
10-12 reps
8-10 reps
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
1
12-15 reps
10-12 reps
7-9 reps
3-5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8.5
2
Single Arm Iso Row
1
2
1
12-15 reps
8-10 reps
6-9 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chest Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
7-9 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
5
Single Arm Tricep Extension (Cable)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 6.5
RPE 7
RPE 8.5
6
Preacher Curl (Barbell)
1
2
10-12 reps
8-10 reps
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
1
12-15 reps
10-12 reps
7-9 reps
3-5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8.5
2
Single Arm Iso Row
1
2
1
12-15 reps
8-10 reps
6-9 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chest Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
7-9 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
5
Single Arm Tricep Extension (Cable)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 6.5
RPE 7
RPE 8.5
6
Preacher Curl (Barbell)
1
2
10-12 reps
8-10 reps
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
1
12-15 reps
10-12 reps
7-9 reps
3-5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8.5
2
Single Arm Iso Row
1
2
1
12-15 reps
8-10 reps
6-9 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chest Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
7-9 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
5
Single Arm Tricep Extension (Cable)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 6.5
RPE 7
RPE 8.5
6
Preacher Curl (Barbell)
1
2
10-12 reps
8-10 reps
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
1
12-15 reps
10-12 reps
7-9 reps
3-5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8.5
2
Single Arm Iso Row
1
2
1
12-15 reps
8-10 reps
6-9 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chest Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
7-9 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
5
Single Arm Tricep Extension (Cable)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 6.5
RPE 7
RPE 8.5
6
Preacher Curl (Barbell)
1
2
10-12 reps
8-10 reps
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
1
12-15 reps
10-12 reps
7-9 reps
3-5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8.5
2
Single Arm Iso Row
1
2
1
12-15 reps
8-10 reps
6-9 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chest Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
7-9 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
5
Single Arm Tricep Extension (Cable)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 6.5
RPE 7
RPE 8.5
6
Preacher Curl (Barbell)
1
2
10-12 reps
8-10 reps
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10-12 reps
7-9 reps
7-9 reps
RPE 6
RPE 7
RPE 7.5
2
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
7-9 reps
7-9 reps
RPE 6
RPE 7
RPE 7.5
3
Kettlebell Swing
1
2
12-15 reps
10-12 reps
RPE 7
RPE 7.5
4
Farmer's Walk (Weighted)
2
20 reps
RPE 8
5
Hyperextension
1
1
1
15 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
6
Bent Leg Raise
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10-12 reps
7-9 reps
7-9 reps
RPE 6
RPE 7
RPE 7.5
2
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
7-9 reps
7-9 reps
RPE 6
RPE 7
RPE 7.5
3
Kettlebell Swing
1
2
12-15 reps
10-12 reps
RPE 7
RPE 7.5
4
Farmer's Walk (Weighted)
2
20 reps
RPE 8
5
Hyperextension
1
1
1
15 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
6
Bent Leg Raise
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10-12 reps
7-9 reps
7-9 reps
RPE 6
RPE 7
RPE 7.5
2
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
7-9 reps
7-9 reps
RPE 6
RPE 7
RPE 7.5
3
Kettlebell Swing
1
2
12-15 reps
10-12 reps
RPE 7
RPE 7.5
4
Farmer's Walk (Weighted)
2
20 reps
RPE 8
5
Hyperextension
1
1
1
15 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
6
Bent Leg Raise
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10-12 reps
7-9 reps
7-9 reps
RPE 6
RPE 7
RPE 7.5
2
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
7-9 reps
7-9 reps
RPE 6
RPE 7
RPE 7.5
3
Kettlebell Swing
1
2
12-15 reps
10-12 reps
RPE 7
RPE 7.5
4
Farmer's Walk (Weighted)
2
20 reps
RPE 8
5
Hyperextension
1
1
1
15 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
6
Bent Leg Raise
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10-12 reps
7-9 reps
7-9 reps
RPE 6
RPE 7
RPE 7.5
2
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
7-9 reps
7-9 reps
RPE 6
RPE 7
RPE 7.5
3
Kettlebell Swing
1
2
12-15 reps
10-12 reps
RPE 7
RPE 7.5
4
Farmer's Walk (Weighted)
2
20 reps
RPE 8
5
Hyperextension
1
1
1
15 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
6
Bent Leg Raise
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10-12 reps
7-9 reps
7-9 reps
RPE 6
RPE 7
RPE 7.5
2
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
7-9 reps
7-9 reps
RPE 6
RPE 7
RPE 7.5
3
Kettlebell Swing
1
2
12-15 reps
10-12 reps
RPE 7
RPE 7.5
4
Farmer's Walk (Weighted)
2
20 reps
RPE 8
5
Hyperextension
1
1
1
15 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
6
Bent Leg Raise
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10-12 reps
7-9 reps
7-9 reps
RPE 6
RPE 7
RPE 7.5
2
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
7-9 reps
7-9 reps
RPE 6
RPE 7
RPE 7.5
3
Kettlebell Swing
1
2
12-15 reps
10-12 reps
RPE 7
RPE 7.5
4
Farmer's Walk (Weighted)
2
20 reps
RPE 8
5
Hyperextension
1
1
1
15 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
6
Bent Leg Raise
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
10-12 reps
7-9 reps
7-9 reps
RPE 6
RPE 7
RPE 7.5
2
Romanian Deadlift (Barbell)
1
1
1
10-12 reps
7-9 reps
7-9 reps
RPE 6
RPE 7
RPE 7.5
3
Kettlebell Swing
1
2
12-15 reps
10-12 reps
RPE 7
RPE 7.5
4
Farmer's Walk (Weighted)
2
20 reps
RPE 8
5
Hyperextension
1
1
1
15 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
6
Bent Leg Raise
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1
10-12 reps
6-8 reps
3-5 reps
RPE 7
RPE 8.5
RPE 10
2
Pull-Up (Weighted)
1
1
2
8-10 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 9.5
3
Shoulder Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
4
Chest Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
6-9 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1
10-12 reps
6-8 reps
3-5 reps
RPE 7
RPE 8.5
RPE 10
2
Pull-Up (Weighted)
1
1
2
8-10 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 9.5
3
Shoulder Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
4
Chest Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
6-9 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1
10-12 reps
6-8 reps
3-5 reps
RPE 7
RPE 8.5
RPE 10
2
Pull-Up (Weighted)
1
1
2
8-10 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 9.5
3
Shoulder Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
4
Chest Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
6-9 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1
10-12 reps
6-8 reps
3-5 reps
RPE 7
RPE 8.5
RPE 10
2
Pull-Up (Weighted)
1
1
2
8-10 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 9.5
3
Shoulder Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
4
Chest Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
6-9 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1
10-12 reps
6-8 reps
3-5 reps
RPE 7
RPE 8.5
RPE 10
2
Pull-Up (Weighted)
1
1
2
8-10 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 9.5
3
Shoulder Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
4
Chest Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
6-9 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1
10-12 reps
6-8 reps
3-5 reps
RPE 7
RPE 8.5
RPE 10
2
Pull-Up (Weighted)
1
1
2
8-10 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 9.5
3
Shoulder Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
4
Chest Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
6-9 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1
10-12 reps
6-8 reps
3-5 reps
RPE 7
RPE 8.5
RPE 10
2
Pull-Up (Weighted)
1
1
2
8-10 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 9.5
3
Shoulder Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
4
Chest Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
6-9 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1
10-12 reps
6-8 reps
3-5 reps
RPE 7
RPE 8.5
RPE 10
2
Pull-Up (Weighted)
1
1
2
8-10 reps
4-6 reps
3-5 reps
RPE 7
RPE 8
RPE 9.5
3
Shoulder Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
4
Chest Press (Machine)
1
2
1
12-15 reps
10-12 reps
7-9 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 7
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
6-9 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
8-10 reps
6-9 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
2
Single Arm Landmine Row
1
2
1
10-12 reps
8-10 reps
6-9 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Lateral Raise
1
2
1
10-12 reps
7-9 reps
7-9 reps
RPE 7
RPE 8
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
1
10-12 reps
8-10 reps
6-8 reps
RPE 7
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Shrug (Barbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
8-10 reps
6-9 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
2
Single Arm Landmine Row
1
2
1
10-12 reps
8-10 reps
6-9 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Lateral Raise
1
2
1
10-12 reps
7-9 reps
7-9 reps
RPE 7
RPE 8
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
1
10-12 reps
8-10 reps
6-8 reps
RPE 7
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Shrug (Barbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
8-10 reps
6-9 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
2
Single Arm Landmine Row
1
2
1
10-12 reps
8-10 reps
6-9 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Lateral Raise
1
2
1
10-12 reps
7-9 reps
7-9 reps
RPE 7
RPE 8
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
1
10-12 reps
8-10 reps
6-8 reps
RPE 7
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Shrug (Barbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
8-10 reps
6-9 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
2
Single Arm Landmine Row
1
2
1
10-12 reps
8-10 reps
6-9 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Lateral Raise
1
2
1
10-12 reps
7-9 reps
7-9 reps
RPE 7
RPE 8
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
1
10-12 reps
8-10 reps
6-8 reps
RPE 7
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Shrug (Barbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
8-10 reps
6-9 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
2
Single Arm Landmine Row
1
2
1
10-12 reps
8-10 reps
6-9 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Lateral Raise
1
2
1
10-12 reps
7-9 reps
7-9 reps
RPE 7
RPE 8
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
1
10-12 reps
8-10 reps
6-8 reps
RPE 7
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Shrug (Barbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
8-10 reps
6-9 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
2
Single Arm Landmine Row
1
2
1
10-12 reps
8-10 reps
6-9 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Lateral Raise
1
2
1
10-12 reps
7-9 reps
7-9 reps
RPE 7
RPE 8
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
1
10-12 reps
8-10 reps
6-8 reps
RPE 7
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Shrug (Barbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
8-10 reps
6-9 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
2
Single Arm Landmine Row
1
2
1
10-12 reps
8-10 reps
6-9 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Lateral Raise
1
2
1
10-12 reps
7-9 reps
7-9 reps
RPE 7
RPE 8
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
1
10-12 reps
8-10 reps
6-8 reps
RPE 7
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Shrug (Barbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
8-10 reps
6-9 reps
4-6 reps
RPE 7
RPE 8
RPE 8.5
2
Single Arm Landmine Row
1
2
1
10-12 reps
8-10 reps
6-9 reps
RPE 7
RPE 8
RPE 9
3
Chest Supported Lateral Raise
1
2
1
10-12 reps
7-9 reps
7-9 reps
RPE 7
RPE 8
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
1
10-12 reps
8-10 reps
6-8 reps
RPE 7
RPE 8
RPE 8.5
5
Overhead Tricep Extension (Cable)
1
1
1
1
12-15 reps
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
6
Shrug (Barbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
Week 1
1 / 8 Weeks
Day 2
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
7-9 Reps
7-9 Reps
@6
@7
@7.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
7-9 Reps
7-9 Reps
@6
@7
@7.5
3
Kettlebell Swing
1 Set
2 Sets
12-15 Reps
10-12 Reps
@7
@7.5
4
Farmer's Walk (Weighted)
2 Sets
20 Reps
@8
5
Hyperextension
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@7
@7.5
@8
6
Bent Leg Raise
2 Sets
15 Reps
@8
Day 1
1
Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
12-15 Reps
10-12 Reps
7-9 Reps
3-5 Reps
@6
@6.5
@7
@8.5
2
Single Arm Iso Row
1 Set
2 Sets
1 Set
12-15 Reps
8-10 Reps
6-9 Reps
@6.5
@7.5
@8.5
3
Chest Press (Machine)
1 Set
2 Sets
1 Set
12-15 Reps
10-12 Reps
7-9 Reps
@7
@8
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
7-9 Reps
@6
@7.5
@8
@8.5
5
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
1 Set
12-15 Reps
10-12 Reps
7-9 Reps
@6.5
@7
@8.5
6
Preacher Curl (Barbell)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@7
@8.5
Day 4
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
6-9 Reps
4-6 Reps
@7
@8
@8.5
2
Single Arm Landmine Row
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
6-9 Reps
@7
@8
@9
3
Chest Supported Lateral Raise
1 Set
2 Sets
1 Set
10-12 Reps
7-9 Reps
7-9 Reps
@7
@8
@8.5
4
Incline Curl (Dumbbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
@7
@8
@8.5
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@8.5
@9
6
Shrug (Barbell)
1 Set
2 Sets
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
@7
@8
@8.5
Day 3
1
Dip (Weighted)
1 Set
2 Sets
1 Set
10-12 Reps
6-8 Reps
3-5 Reps
@7
@8.5
@10
2
Pull-Up (Weighted)
1 Set
1 Set
2 Sets
8-10 Reps
4-6 Reps
3-5 Reps
@7
@8
@9.5
3
Shoulder Press (Machine)
1 Set
2 Sets
1 Set
12-15 Reps
10-12 Reps
7-9 Reps
@7
@8
@9
4
Chest Press (Machine)
1 Set
2 Sets
1 Set
12-15 Reps
10-12 Reps
7-9 Reps
@7
@8
@9
5
Hammer Curl (Dumbbell)
1 Set
2 Sets
12-15 Reps
10-12 Reps
@7
@8.5
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
6-9 Reps
@7
@8
@8.5
@9