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Coop and Aziz workout plan

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Program Description

To keep better track of workouts and weights

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 01, 2024 06:56
  • Last Edited
    Jun 18, 2025 10:23

Summary

Transform your physique with the Coop and Aziz workout plan, a comprehensive 12-week program designed for serious lifters. With six days of targeted training each week, you'll focus on building strength and muscle across all major muscle groups, including chest, triceps, back, and biceps. Each session combines a mix of machine and free weight exercises, ensuring you maximize your gains while maintaining proper form. Get ready to push your limits and achieve the results you've always wanted!
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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
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10-15 Reps
6-10 Reps
6-10 Reps
@6
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3
Chest Fly (Machine)
3 Sets
6-10 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6
Skull Crusher
3 Sets
8-12 Reps
@10
Day 2
1
High Row
1 Set
2 Sets
8-12 Reps
6-10 Reps
@6
@10
2
Pull-Up (Assisted)
2 Sets
6-10 Reps
@10
3
Single Arm Iso Row
2 Sets
6-10 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Hammer Curl
2 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
10-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Machine)
3 Sets
8-12 Reps
@10
4
T-Bar Row
2 Sets
8-12 Reps
@10
5
High Row
2 Sets
8-12 Reps
@10
6
Pull-Up (Assisted)
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
2
Hammer Curl
3 Sets
8-12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
7
Reverse Pec Deck
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
8-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10