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BoostcampPNG

Cutting program

by Cody S.
3 athletes joined

Program Description

Program for a longer term cut as a powerlifter

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 31, 2024 10:21
  • Last Edited
    May 05, 2025 01:42

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
18.7%
Front Delts
12.8%
Biceps
11.5%
Chest
10.7%
Upper Back
9.6%
Lats
8.6%
Middle Delts
8%
Quadriceps
5.6%
Hamstrings
3.7%
Rear Delts
3%
Calves
2.4%
Glutes
2.2%
Forearms
1.6%
Abs
0.8%
Abductors
0.5%
Lower Back
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Machine)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Machine)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Machine)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Machine)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Machine)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Machine)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Machine)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Machine)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Machine)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 7.5
RPE 8
2
Dip (Weighted)
2
8 reps
RPE 9.5
3
Incline Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Fly (Machine)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Belt Squat
2
10 reps
RPE 8.5
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Belt Squat
2
10 reps
RPE 8.5
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Belt Squat
2
10 reps
RPE 8.5
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Belt Squat
2
10 reps
RPE 8.5
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Belt Squat
2
10 reps
RPE 8.5
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Belt Squat
2
10 reps
RPE 8.5
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Belt Squat
2
10 reps
RPE 8.5
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Belt Squat
2
10 reps
RPE 8.5
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Belt Squat
2
10 reps
RPE 8.5
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Belt Squat
2
10 reps
RPE 8.5
3
Leg Extension
2
15 reps
RPE 9
4
Hamstring Curl
2
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
2
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
8-10 reps
RPE 9
5
Bicep Curl (Cable)
2
2
1
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Preacher Curl Machine
3
8-10 reps
RPE 9
7
Hammer Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
2
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
8-10 reps
RPE 9
5
Bicep Curl (Cable)
2
2
1
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Preacher Curl Machine
3
8-10 reps
RPE 9
7
Hammer Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
2
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
8-10 reps
RPE 9
5
Bicep Curl (Cable)
2
2
1
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Preacher Curl Machine
3
8-10 reps
RPE 9
7
Hammer Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
2
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
8-10 reps
RPE 9
5
Bicep Curl (Cable)
2
2
1
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Preacher Curl Machine
3
8-10 reps
RPE 9
7
Hammer Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
2
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
8-10 reps
RPE 9
5
Bicep Curl (Cable)
2
2
1
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Preacher Curl Machine
3
8-10 reps
RPE 9
7
Hammer Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
2
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
8-10 reps
RPE 9
5
Bicep Curl (Cable)
2
2
1
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Preacher Curl Machine
3
8-10 reps
RPE 9
7
Hammer Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
2
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
8-10 reps
RPE 9
5
Bicep Curl (Cable)
2
2
1
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Preacher Curl Machine
3
8-10 reps
RPE 9
7
Hammer Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
2
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
8-10 reps
RPE 9
5
Bicep Curl (Cable)
2
2
1
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Preacher Curl Machine
3
8-10 reps
RPE 9
7
Hammer Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
2
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
8-10 reps
RPE 9
5
Bicep Curl (Cable)
2
2
1
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Preacher Curl Machine
3
8-10 reps
RPE 9
7
Hammer Curl
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
2
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Seated Dip (Machine)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Dip (Weighted)
2
8-10 reps
RPE 9
5
Bicep Curl (Cable)
2
2
1
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
6
Preacher Curl Machine
3
8-10 reps
RPE 9
7
Hammer Curl
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Seated Row (Cable)
2
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Seated Row (Cable)
2
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Seated Row (Cable)
2
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Seated Row (Cable)
2
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Seated Row (Cable)
2
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Seated Row (Cable)
2
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Seated Row (Cable)
2
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Seated Row (Cable)
2
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Seated Row (Cable)
2
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
3
Seated Row (Cable)
2
10 reps
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
5
Standing Pullover (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Press (Barbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Press (Barbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Press (Barbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Press (Barbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Press (Barbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Press (Barbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Press (Barbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Press (Barbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Press (Barbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Reverse Pec Deck
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Front Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Overhead Press (Barbell)
2
AMRAP
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@7.5
@8
2
Dip (Weighted)
2 Sets
8 Reps
@9.5
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Chest Fly (Machine)
2 Sets
12 Reps
@9
Day 2
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
2
Belt Squat
2 Sets
10 Reps
@8.5
3
Leg Extension
2 Sets
15 Reps
@9
4
Hamstring Curl
2 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@10
Day 3
1
French Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@10
2
Tricep Rope Push Down (Cable)
1 Set
2 Sets
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
@10
3
Seated Dip (Machine)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
4
Dip (Weighted)
2 Sets
8-10 Reps
@9
5
Bicep Curl (Cable)
2 Sets
2 Sets
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@10
6
Preacher Curl Machine
3 Sets
8-10 Reps
@9
7
Hammer Curl
3 Sets
8-10 Reps
@9
Day 4
1
Pull-Up (Weighted)
4 Sets
AMRAP
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9.5
3
Seated Row (Cable)
2 Sets
10 Reps
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
5
Standing Pullover (Cable)
2 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8.5
@10
2
Shoulder Press (Machine)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
4
Front Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Overhead Press (Barbell)
2 Sets
AMRAP
@10