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arm shoulder upper lower

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1 athletes joined

Program Description

for intermediate lifters specialize in lacking arms and shoulders to avoid the "spider physique"

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Nov 25, 2024 08:14
  • Last Edited
    Jun 18, 2025 12:40

Summary

Transform your upper and lower body strength with this comprehensive 16-week program designed for serious lifters. With four dedicated training days each week, you'll engage in a variety of exercises targeting arms, shoulders, and legs, utilizing both dumbbells and barbells for maximum effectiveness. Expect to build muscle, enhance your endurance, and refine your technique with structured sets and intensity ranges tailored to your fitness level. Get ready to elevate your training and achieve the results you've been striving for!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Week 1
1 / 16 Weeks
Day 1
1
Standing Calf Raise
1 Set
100 Reps
@6
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8-9.5
3
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@8
4
Bench Press (Close Grip)
3 Sets
5-8 Reps
@8
5
JM Press
3 Sets
10 Reps
@8
6
Neck Curl
3 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
Day 2
1
Standing Calf Raise
1 Set
100 Reps
@6
2
Underhand Lat Pulldown
4 Sets
5-8 Reps
@8
3
Barbell Row
3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
5
Leg Extension
4 Sets
8-10 Reps
@8
6
Squat (Smith Machine)
3 Sets
8 Reps
@6
7
Cable Crunch
2 Sets
1 Set
15 Reps
15 Reps
@9.5
@6
Day 3
1
Standing Calf Raise
1 Set
100 Reps
@6
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8-9.5
3
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@8
4
Bench Press (Close Grip)
3 Sets
5-8 Reps
@8
5
JM Press
3 Sets
10 Reps
@8
6
Neck Curl
3 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
Day 4
1
Standing Calf Raise
1 Set
100 Reps
@6
2
Underhand Lat Pulldown
4 Sets
5-8 Reps
@8
3
Barbell Row
3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
5
Leg Extension
4 Sets
8-10 Reps
@8
6
Squat (Smith Machine)
3 Sets
8 Reps
@6
7
Cable Crunch
2 Sets
1 Set
15 Reps
15 Reps
@9.5
@6