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BoostcampPNG

Umad

by Kr D.

Program Description

Personal program for hypertrhorphy

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 11, 2025 09:01
  • Last Edited
    May 11, 2025 09:01
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
1-3 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-15 reps
RPE 7
4
Push Up
3
15-25 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
6
Abs Crunch (Bodyweight)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 9
5
Tricep Extension (Cable)
2
8-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
5-15 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-15 reps
RPE 9
3
Military Press (Barbell)
3
8-12 reps
RPE 9
4
Seated Row (Machine)
3
7-15 reps
RPE 9
5
Pec Deck (Machine)
3
7-15 reps
RPE 9
6
Face Pull
2
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
10-20 reps
RPE 9
2
Squat (Barbell)
3
7-15 reps
RPE 9
3
Bicep Curl (EZ Bar)
3
7-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-20 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Seated Calf Raise
3
10-15 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Pull-Up (Neutral Grip, Bodyweight)
4 Sets
1-3 Reps
@9
2
Bench Press (Barbell)
3 Sets
6-10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@7
4
Push Up
3 Sets
15-25 Reps
@9
5
Seated Shoulder Press (Dumbbell)
2 Sets
10-15 Reps
@9
6
Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
@8
Day 2
1
Leg Extension
3 Sets
10-20 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
@8
3
Leg Press
3 Sets
10-15 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@9
5
Tricep Extension (Cable)
2 Sets
8-15 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-20 Reps
@9
Day 3
1
Dip (Bodyweight)
3 Sets
5-15 Reps
@8
2
Lat Pulldown (Close Grip)
3 Sets
8-15 Reps
@9
3
Military Press (Barbell)
3 Sets
8-12 Reps
@9
4
Seated Row (Machine)
3 Sets
7-15 Reps
@9
5
Pec Deck (Machine)
3 Sets
7-15 Reps
@9
6
Face Pull
2 Sets
10-20 Reps
@8
Day 4
1
Hamstring Curl
3 Sets
10-20 Reps
@9
2
Squat (Barbell)
3 Sets
7-15 Reps
@9
3
Bicep Curl (EZ Bar)
3 Sets
7-15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-20 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@8
6
Seated Calf Raise
3 Sets
10-15 Reps
@9