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BoostcampPNG

BULKMANIA

by Ranveer R.
1 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
    Sep 27, 2025 04:25
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