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BULKMANIA

by Ranveer R.
2 athletes joined

Program Description

This program is designed for raw strength and size gain in offseason

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 27, 2025 03:41
  • Last Edited
    Oct 04, 2025 01:06

Summary

**BULKMANIA** is a comprehensive 12-week program designed to pack on muscle and strength through a rigorous 6-day weekly split. Each session targets specific muscle groups, including chest, arms, back, and calves, utilizing a variety of equipment for maximum hypertrophy. With a focus on progressive overload and high-intensity workouts, you'll be guided through effective exercises like the Incline Bench Press and Lat Pulldown, ensuring every rep counts towards your bulking goals. Get ready to transform your physique and unleash your inner strength!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Upper Back
12%
Biceps
9.9%
Lats
9.2%
Abs
8.5%
Chest
8.1%
Front Delts
6.3%
Hamstrings
5.6%
Quadriceps
5.6%
Calves
5.3%
Middle Delts
4.2%
Rear Delts
3.9%
Glutes
3.5%
Forearms
2.1%
Lower Back
1.8%
Cardio
0.9%
Adductors
0.7%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pec Deck (Machine)
2
12-15 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Hammer Curl (Cable)
1
8-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
12-15 reps
RPE 9.5
7
Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pec Deck (Machine)
2
12-15 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Hammer Curl (Cable)
1
8-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
12-15 reps
RPE 9.5
7
Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pec Deck (Machine)
2
12-15 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Hammer Curl (Cable)
1
8-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
12-15 reps
RPE 9.5
7
Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pec Deck (Machine)
2
12-15 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Hammer Curl (Cable)
1
8-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
12-15 reps
RPE 9.5
7
Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pec Deck (Machine)
2
12-15 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Hammer Curl (Cable)
1
8-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
12-15 reps
RPE 9.5
7
Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pec Deck (Machine)
2
12-15 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Hammer Curl (Cable)
1
8-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
12-15 reps
RPE 9.5
7
Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pec Deck (Machine)
2
12-15 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Hammer Curl (Cable)
1
8-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
12-15 reps
RPE 9.5
7
Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pec Deck (Machine)
2
12-15 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Hammer Curl (Cable)
1
8-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
12-15 reps
RPE 9.5
7
Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pec Deck (Machine)
2
12-15 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Hammer Curl (Cable)
1
8-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
12-15 reps
RPE 9.5
7
Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pec Deck (Machine)
2
12-15 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Hammer Curl (Cable)
1
8-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
12-15 reps
RPE 9.5
7
Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pec Deck (Machine)
2
12-15 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Hammer Curl (Cable)
1
8-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
12-15 reps
RPE 9.5
7
Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9.5
2
Pec Deck (Machine)
2
12-15 reps
RPE 9.5
3
Chest Fly (Cable)
2
12-15 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Hammer Curl (Cable)
1
8-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
12-15 reps
RPE 9.5
7
Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
3
Seated Row (Cable)
2
12-15 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 9.5
5
Standing Calf Raise
2
12-15 reps
RPE 10
6
Seated Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
8
Cable Crunch
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
3
Seated Row (Cable)
2
12-15 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 9.5
5
Standing Calf Raise
2
12-15 reps
RPE 10
6
Seated Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
8
Cable Crunch
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
3
Seated Row (Cable)
2
12-15 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 9.5
5
Standing Calf Raise
2
12-15 reps
RPE 10
6
Seated Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
8
Cable Crunch
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
3
Seated Row (Cable)
2
12-15 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 9.5
5
Standing Calf Raise
2
12-15 reps
RPE 10
6
Seated Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
8
Cable Crunch
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
3
Seated Row (Cable)
2
12-15 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 9.5
5
Standing Calf Raise
2
12-15 reps
RPE 10
6
Seated Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
8
Cable Crunch
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
3
Seated Row (Cable)
2
12-15 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 9.5
5
Standing Calf Raise
2
12-15 reps
RPE 10
6
Seated Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
8
Cable Crunch
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
3
Seated Row (Cable)
2
12-15 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 9.5
5
Standing Calf Raise
2
12-15 reps
RPE 10
6
Seated Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
8
Cable Crunch
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
3
Seated Row (Cable)
2
12-15 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 9.5
5
Standing Calf Raise
2
12-15 reps
RPE 10
6
Seated Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
8
Cable Crunch
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
3
Seated Row (Cable)
2
12-15 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 9.5
5
Standing Calf Raise
2
12-15 reps
RPE 10
6
Seated Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
8
Cable Crunch
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
3
Seated Row (Cable)
2
12-15 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 9.5
5
Standing Calf Raise
2
12-15 reps
RPE 10
6
Seated Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
8
Cable Crunch
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
3
Seated Row (Cable)
2
12-15 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 9.5
5
Standing Calf Raise
2
12-15 reps
RPE 10
6
Seated Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
8
Cable Crunch
2
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
3
Seated Row (Cable)
2
12-15 reps
RPE 9.5
4
Single Arm Rear Delt Fly (Cable)
2
10-15 reps
RPE 9.5
5
Standing Calf Raise
2
12-15 reps
RPE 10
6
Seated Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
8
Cable Crunch
2
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Squat (Barbell)
2
8-10 reps
RPE 9.5
3
Hamstring Curl
2
12-15 reps
RPE 9.5
4
Leg Extension
2
12-15 reps
RPE 9.5
5
Leg Press
2
10-12 reps
RPE 9.5
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Squat (Barbell)
2
8-10 reps
RPE 9.5
3
Hamstring Curl
2
12-15 reps
RPE 9.5
4
Leg Extension
2
12-15 reps
RPE 9.5
5
Leg Press
2
10-12 reps
RPE 9.5
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Squat (Barbell)
2
8-10 reps
RPE 9.5
3
Hamstring Curl
2
12-15 reps
RPE 9.5
4
Leg Extension
2
12-15 reps
RPE 9.5
5
Leg Press
2
10-12 reps
RPE 9.5
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Squat (Barbell)
2
8-10 reps
RPE 9.5
3
Hamstring Curl
2
12-15 reps
RPE 9.5
4
Leg Extension
2
12-15 reps
RPE 9.5
5
Leg Press
2
10-12 reps
RPE 9.5
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Squat (Barbell)
2
8-10 reps
RPE 9.5
3
Hamstring Curl
2
12-15 reps
RPE 9.5
4
Leg Extension
2
12-15 reps
RPE 9.5
5
Leg Press
2
10-12 reps
RPE 9.5
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Squat (Barbell)
2
8-10 reps
RPE 9.5
3
Hamstring Curl
2
12-15 reps
RPE 9.5
4
Leg Extension
2
12-15 reps
RPE 9.5
5
Leg Press
2
10-12 reps
RPE 9.5
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Squat (Barbell)
2
8-10 reps
RPE 9.5
3
Hamstring Curl
2
12-15 reps
RPE 9.5
4
Leg Extension
2
12-15 reps
RPE 9.5
5
Leg Press
2
10-12 reps
RPE 9.5
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Squat (Barbell)
2
8-10 reps
RPE 9.5
3
Hamstring Curl
2
12-15 reps
RPE 9.5
4
Leg Extension
2
12-15 reps
RPE 9.5
5
Leg Press
2
10-12 reps
RPE 9.5
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Squat (Barbell)
2
8-10 reps
RPE 9.5
3
Hamstring Curl
2
12-15 reps
RPE 9.5
4
Leg Extension
2
12-15 reps
RPE 9.5
5
Leg Press
2
10-12 reps
RPE 9.5
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Squat (Barbell)
2
8-10 reps
RPE 9.5
3
Hamstring Curl
2
12-15 reps
RPE 9.5
4
Leg Extension
2
12-15 reps
RPE 9.5
5
Leg Press
2
10-12 reps
RPE 9.5
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Squat (Barbell)
2
8-10 reps
RPE 9.5
3
Hamstring Curl
2
12-15 reps
RPE 9.5
4
Leg Extension
2
12-15 reps
RPE 9.5
5
Leg Press
2
10-12 reps
RPE 9.5
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9.5
2
Squat (Barbell)
2
8-10 reps
RPE 9.5
3
Hamstring Curl
2
12-15 reps
RPE 9.5
4
Leg Extension
2
12-15 reps
RPE 9.5
5
Leg Press
2
10-12 reps
RPE 9.5
6
Standing Calf Raise
2
12-15 reps
RPE 9.5
7
Hanging Leg Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9.5
2
Dip (Weighted)
2
10-12 reps
RPE 9.5
3
Overhead Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9.5
5
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9.5
2
Dip (Weighted)
2
10-12 reps
RPE 9.5
3
Overhead Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9.5
5
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9.5
2
Dip (Weighted)
2
10-12 reps
RPE 9.5
3
Overhead Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9.5
5
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9.5
2
Dip (Weighted)
2
10-12 reps
RPE 9.5
3
Overhead Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9.5
5
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9.5
2
Dip (Weighted)
2
10-12 reps
RPE 9.5
3
Overhead Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9.5
5
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9.5
2
Dip (Weighted)
2
10-12 reps
RPE 9.5
3
Overhead Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9.5
5
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9.5
2
Dip (Weighted)
2
10-12 reps
RPE 9.5
3
Overhead Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9.5
5
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9.5
2
Dip (Weighted)
2
10-12 reps
RPE 9.5
3
Overhead Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9.5
5
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9.5
2
Dip (Weighted)
2
10-12 reps
RPE 9.5
3
Overhead Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9.5
5
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9.5
2
Dip (Weighted)
2
10-12 reps
RPE 9.5
3
Overhead Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9.5
5
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9.5
2
Dip (Weighted)
2
10-12 reps
RPE 9.5
3
Overhead Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9.5
5
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9.5
2
Dip (Weighted)
2
10-12 reps
RPE 9.5
3
Overhead Press (Dumbbell)
2
8-12 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 9.5
5
Single Arm Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
6
Skull Crusher (Barbell)
2
10-15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 9.5
2
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9.5
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 9.5
2
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9.5
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 9.5
2
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9.5
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 9.5
2
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9.5
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 9.5
2
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9.5
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 9.5
2
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9.5
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 9.5
2
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9.5
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 9.5
2
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9.5
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 9.5
2
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9.5
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 9.5
2
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9.5
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 9.5
2
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9.5
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8-10 reps
RPE 9.5
2
Barbell Row
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
2
10-12 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9.5
5
Bicep Curl (Barbell)
2
10-12 reps
RPE 9.5
6
Hammer Curl (Cable)
1
AMRAP
RPE 10
7
Cable Crunch
2
12-15 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9.5
2
Pec Deck (Machine)
2 Sets
12-15 Reps
@9.5
3
Chest Fly (Cable)
2 Sets
12-15 Reps
@9.5
4
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@9.5
5
Hammer Curl (Cable)
1 Set
8-15 Reps
@10
6
Skull Crusher (Barbell)
2 Sets
12-15 Reps
@9.5
7
Tricep Extension (Cable)
2 Sets
12-15 Reps
@9.5
Day 2
1
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@9.5
2
Chest Supported Row (Machine)
2 Sets
10-12 Reps
@9.5
3
Seated Row (Cable)
2 Sets
12-15 Reps
@9.5
4
Single Arm Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@9.5
5
Standing Calf Raise
2 Sets
12-15 Reps
@10
6
Seated Calf Raise
2 Sets
12-15 Reps
@9.5
7
Hanging Leg Raise
1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
8
Cable Crunch
2 Sets
AMRAP
@9.5
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9.5
2
Squat (Barbell)
2 Sets
8-10 Reps
@9.5
3
Hamstring Curl
2 Sets
12-15 Reps
@9.5
4
Leg Extension
2 Sets
12-15 Reps
@9.5
5
Leg Press
2 Sets
10-12 Reps
@9.5
6
Standing Calf Raise
2 Sets
12-15 Reps
@9.5
7
Hanging Leg Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@9.5
@10
Day 4
1
Cardio (Zone 2)
1 Set
30-45 mins
@8
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@9.5
2
Dip (Weighted)
2 Sets
10-12 Reps
@9.5
3
Overhead Press (Dumbbell)
2 Sets
8-12 Reps
@9.5
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
@9.5
5
Single Arm Rear Delt Fly (Cable)
2 Sets
12-15 Reps
@10
6
Skull Crusher (Barbell)
2 Sets
10-15 Reps
@9.5
7
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@9.5
Day 6
1
Pull-Up (Weighted)
2 Sets
8-10 Reps
@9.5
2
Barbell Row
1 Set
1 Set
8-10 Reps
8-10 Reps
@9.5
@10
3
Chest Supported Row (Machine)
2 Sets
10-12 Reps
@9.5
4
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@9.5
5
Bicep Curl (Barbell)
2 Sets
10-12 Reps
@9.5
6
Hammer Curl (Cable)
1 Set
AMRAP
@10
7
Cable Crunch
2 Sets
12-15 Reps
@9.5