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BoostcampPNG

Let's Grow‼️

by UltraBeast31
2 athletes joined

Program Description

For people who are in a plateau and want to gain a couple pounds of muscle in 16 weeks.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 17, 2025 06:18
  • Last Edited
    Jun 18, 2025 10:30

Summary

Unleash your potential with "Let's Grow‼️," a comprehensive 16-week program designed for serious lifters looking to build muscle and strength. Committing just four days a week, you'll dive into targeted workouts focusing on both push and pull movements, ensuring balanced development across your upper body. Each session is packed with effective exercises like incline chest flies, lat pulldowns, and tricep pushdowns, all tailored to maximize your gains. Get ready to transform your physique and elevate your training to the next level!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 8-10
2
Dip (Assisted)
3
6-8 reps
RPE 8-10
3
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
4
Tricep Pushdown (Cable)
3
6-8 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 8-10
6
Lateral Raise (Cable)
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 8-10
2
Seated Row (Cable)
3
6-8 reps
RPE 8-10
3
Shrug (Dumbbell)
3
8-10 reps
RPE 8-10
4
Pull-Up (Assisted)
2
10-12 reps
RPE 8-10
5
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 8-10
6
Preacher Curl (Machine)
3
8-10 reps
RPE 8-10
7
Reverse Pec Deck
3
8-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8-10
2
Hamstring Curl
3
8-10 reps
RPE 8-10
3
Calf Raise (Leg Press)
3
8-10 reps
RPE 8-10
4
Hip Adductor (Machine)
3
8-10 reps
RPE 8-10
5
Leg Extension
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8-10
2
Lateral Raise (Cable)
3
1
6-8 reps
8-10 reps
RPE 8-10
RPE 8-10
3
Upright Row (Cable)
3
8-10 reps
RPE 8-10
4
Bicep Curl (Machine)
3
6-8 reps
RPE 8-10
5
Leg Raise (Captain's Chair)
3
10-12 reps
RPE 8-10
6
Cable Crunch
3
6-8 reps
RPE 8-10
Week 1
1 / 16 Weeks
Day 1
1
Incline Chest Fly (Dumbbell)
3 Sets
6-8 Reps
@8-10
2
Dip (Assisted)
3 Sets
6-8 Reps
@8-10
3
Chest Fly (Machine)
3 Sets
8-12 Reps
@8-10
4
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@8-10
5
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@8-10
6
Lateral Raise (Cable)
3 Sets
8-10 Reps
@8-10
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
6-8 Reps
@8-10
2
Seated Row (Cable)
3 Sets
6-8 Reps
@8-10
3
Shrug (Dumbbell)
3 Sets
8-10 Reps
@8-10
4
Pull-Up (Assisted)
2 Sets
10-12 Reps
@8-10
5
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
@8-10
6
Preacher Curl (Machine)
3 Sets
8-10 Reps
@8-10
7
Reverse Pec Deck
3 Sets
8-10 Reps
@8-10
Day 3
1
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@8-10
2
Hamstring Curl
3 Sets
8-10 Reps
@8-10
3
Calf Raise (Leg Press)
3 Sets
8-10 Reps
@8-10
4
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8-10
5
Leg Extension
3 Sets
6-8 Reps
@8-10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@8-10
2
Lateral Raise (Cable)
3 Sets
1 Set
6-8 Reps
8-10 Reps
@8-10
@8-10
3
Upright Row (Cable)
3 Sets
8-10 Reps
@8-10
4
Bicep Curl (Machine)
3 Sets
6-8 Reps
@8-10
5
Leg Raise (Captain's Chair)
3 Sets
10-12 Reps
@8-10
6
Cable Crunch
3 Sets
6-8 Reps
@8-10