logo
BoostcampPNG

Goblin Mode

by Quan D.
1 athletes joined

Program Description

Big

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 20, 2025 11:27
  • Last Edited
    Oct 21, 2025 09:29
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Upper Back
11.5%
Front Delts
8%
Middle Delts
7.9%
Biceps
7.9%
Lats
7.3%
Abs
7.3%
Chest
5.9%
Hamstrings
5.9%
Quadriceps
5.8%
Calves
5.2%
Forearms
4.7%
Rear Delts
3.7%
Glutes
3.7%
Lower Back
3.1%
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
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-12 reps
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
5
Shrug (Barbell)
3
10-20 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-12 reps
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
5
Shrug (Barbell)
3
10-20 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-12 reps
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
5
Shrug (Barbell)
3
10-20 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-12 reps
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
5
Shrug (Barbell)
3
10-20 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-12 reps
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
5
Shrug (Barbell)
3
10-20 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-12 reps
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
5
Shrug (Barbell)
3
10-20 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-12 reps
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
5
Shrug (Barbell)
3
10-20 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-12 reps
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
5
Shrug (Barbell)
3
10-20 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-12 reps
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
5
Shrug (Barbell)
3
10-20 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-12 reps
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
5
Shrug (Barbell)
3
10-20 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-12 reps
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
5
Shrug (Barbell)
3
10-20 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-12 reps
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
5
Shrug (Barbell)
3
10-20 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-12 reps
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
5
Shrug (Barbell)
3
10-20 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-12 reps
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
5
Shrug (Barbell)
3
10-20 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-12 reps
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
5
Shrug (Barbell)
3
10-20 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-12 reps
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
5
Shrug (Barbell)
3
10-20 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-12 reps
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
5
Shrug (Barbell)
3
10-20 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-12 reps
RPE 9.5
2
Pull-Up (Neutral Grip, Weighted)
3
5-8 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
6-12 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9.5
5
Shrug (Barbell)
3
10-20 reps
RPE 9.5
6
Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 9
3
Calf Raise (Machine)
3
10-20 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-15 reps
RPE 10
5
Seated Hamstring Curl
2
10-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 9
3
Calf Raise (Machine)
3
10-20 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-15 reps
RPE 10
5
Seated Hamstring Curl
2
10-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 9
3
Calf Raise (Machine)
3
10-20 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-15 reps
RPE 10
5
Seated Hamstring Curl
2
10-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 9
3
Calf Raise (Machine)
3
10-20 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-15 reps
RPE 10
5
Seated Hamstring Curl
2
10-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 9
3
Calf Raise (Machine)
3
10-20 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-15 reps
RPE 10
5
Seated Hamstring Curl
2
10-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 9
3
Calf Raise (Machine)
3
10-20 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-15 reps
RPE 10
5
Seated Hamstring Curl
2
10-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 9
3
Calf Raise (Machine)
3
10-20 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-15 reps
RPE 10
5
Seated Hamstring Curl
2
10-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 9
3
Calf Raise (Machine)
3
10-20 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-15 reps
RPE 10
5
Seated Hamstring Curl
2
10-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 9
3
Calf Raise (Machine)
3
10-20 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-15 reps
RPE 10
5
Seated Hamstring Curl
2
10-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 9
3
Calf Raise (Machine)
3
10-20 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-15 reps
RPE 10
5
Seated Hamstring Curl
2
10-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 9
3
Calf Raise (Machine)
3
10-20 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-15 reps
RPE 10
5
Seated Hamstring Curl
2
10-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 9
3
Calf Raise (Machine)
3
10-20 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-15 reps
RPE 10
5
Seated Hamstring Curl
2
10-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 9
3
Calf Raise (Machine)
3
10-20 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-15 reps
RPE 10
5
Seated Hamstring Curl
2
10-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 9
3
Calf Raise (Machine)
3
10-20 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-15 reps
RPE 10
5
Seated Hamstring Curl
2
10-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 9
3
Calf Raise (Machine)
3
10-20 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-15 reps
RPE 10
5
Seated Hamstring Curl
2
10-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 9
3
Calf Raise (Machine)
3
10-20 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-15 reps
RPE 10
5
Seated Hamstring Curl
2
10-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 9
3
Calf Raise (Machine)
3
10-20 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-15 reps
RPE 10
5
Seated Hamstring Curl
2
10-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-15 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
5-12 reps
RPE 9
3
Calf Raise (Machine)
3
10-20 reps
RPE 10
4
Decline Sit Up (Weighted)
3
6-15 reps
RPE 10
5
Seated Hamstring Curl
2
10-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
2
Leg Extension
3
10-20 reps
RPE 9.5
3
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 9.5
4
Bench Press (Barbell)
2
5-10 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9.5
6
Calf Raise (Machine)
3
20-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
2
Leg Extension
3
10-20 reps
RPE 9.5
3
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 9.5
4
Bench Press (Barbell)
2
5-10 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9.5
6
Calf Raise (Machine)
3
20-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
2
Leg Extension
3
10-20 reps
RPE 9.5
3
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 9.5
4
Bench Press (Barbell)
2
5-10 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9.5
6
Calf Raise (Machine)
3
20-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
2
Leg Extension
3
10-20 reps
RPE 9.5
3
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 9.5
4
Bench Press (Barbell)
2
5-10 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9.5
6
Calf Raise (Machine)
3
20-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
2
Leg Extension
3
10-20 reps
RPE 9.5
3
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 9.5
4
Bench Press (Barbell)
2
5-10 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9.5
6
Calf Raise (Machine)
3
20-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
2
Leg Extension
3
10-20 reps
RPE 9.5
3
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 9.5
4
Bench Press (Barbell)
2
5-10 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9.5
6
Calf Raise (Machine)
3
20-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
2
Leg Extension
3
10-20 reps
RPE 9.5
3
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 9.5
4
Bench Press (Barbell)
2
5-10 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9.5
6
Calf Raise (Machine)
3
20-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
2
Leg Extension
3
10-20 reps
RPE 9.5
3
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 9.5
4
Bench Press (Barbell)
2
5-10 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9.5
6
Calf Raise (Machine)
3
20-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
2
Leg Extension
3
10-20 reps
RPE 9.5
3
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 9.5
4
Bench Press (Barbell)
2
5-10 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9.5
6
Calf Raise (Machine)
3
20-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
2
Leg Extension
3
10-20 reps
RPE 9.5
3
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 9.5
4
Bench Press (Barbell)
2
5-10 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9.5
6
Calf Raise (Machine)
3
20-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
2
Leg Extension
3
10-20 reps
RPE 9.5
3
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 9.5
4
Bench Press (Barbell)
2
5-10 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9.5
6
Calf Raise (Machine)
3
20-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
2
Leg Extension
3
10-20 reps
RPE 9.5
3
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 9.5
4
Bench Press (Barbell)
2
5-10 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9.5
6
Calf Raise (Machine)
3
20-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
2
Leg Extension
3
10-20 reps
RPE 9.5
3
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 9.5
4
Bench Press (Barbell)
2
5-10 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9.5
6
Calf Raise (Machine)
3
20-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
2
Leg Extension
3
10-20 reps
RPE 9.5
3
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 9.5
4
Bench Press (Barbell)
2
5-10 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9.5
6
Calf Raise (Machine)
3
20-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
2
Leg Extension
3
10-20 reps
RPE 9.5
3
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 9.5
4
Bench Press (Barbell)
2
5-10 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9.5
6
Calf Raise (Machine)
3
20-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
2
Leg Extension
3
10-20 reps
RPE 9.5
3
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 9.5
4
Bench Press (Barbell)
2
5-10 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9.5
6
Calf Raise (Machine)
3
20-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
2
Leg Extension
3
10-20 reps
RPE 9.5
3
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 9.5
4
Bench Press (Barbell)
2
5-10 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9.5
6
Calf Raise (Machine)
3
20-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-10 reps
RPE 9.5
2
Leg Extension
3
10-20 reps
RPE 9.5
3
Lat Pulldown (Close Grip)
3
6-12 reps
RPE 9.5
4
Bench Press (Barbell)
2
5-10 reps
RPE 9.5
5
Farmer's Walk (Weighted)
3
1 reps
RPE 9.5
6
Calf Raise (Machine)
3
20-30 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-15 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
5-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-15 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
10-20 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-20 reps
RPE 10
6
Lateral Raise (Cable)
3
8-15 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-15 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
5-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-15 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
10-20 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-20 reps
RPE 10
6
Lateral Raise (Cable)
3
8-15 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-15 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
5-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-15 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
10-20 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-20 reps
RPE 10
6
Lateral Raise (Cable)
3
8-15 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-15 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
5-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-15 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
10-20 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-20 reps
RPE 10
6
Lateral Raise (Cable)
3
8-15 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-15 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
5-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-15 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
10-20 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-20 reps
RPE 10
6
Lateral Raise (Cable)
3
8-15 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-15 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
5-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-15 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
10-20 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-20 reps
RPE 10
6
Lateral Raise (Cable)
3
8-15 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-15 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
5-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-15 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
10-20 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-20 reps
RPE 10
6
Lateral Raise (Cable)
3
8-15 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-15 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
5-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-15 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
10-20 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-20 reps
RPE 10
6
Lateral Raise (Cable)
3
8-15 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-15 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
5-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-15 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
10-20 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-20 reps
RPE 10
6
Lateral Raise (Cable)
3
8-15 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-15 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
5-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-15 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
10-20 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-20 reps
RPE 10
6
Lateral Raise (Cable)
3
8-15 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-15 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
5-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-15 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
10-20 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-20 reps
RPE 10
6
Lateral Raise (Cable)
3
8-15 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-15 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
5-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-15 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
10-20 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-20 reps
RPE 10
6
Lateral Raise (Cable)
3
8-15 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-15 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
5-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-15 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
10-20 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-20 reps
RPE 10
6
Lateral Raise (Cable)
3
8-15 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-15 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
5-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-15 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
10-20 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-20 reps
RPE 10
6
Lateral Raise (Cable)
3
8-15 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-15 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
5-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-15 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
10-20 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-20 reps
RPE 10
6
Lateral Raise (Cable)
3
8-15 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-15 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
5-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-15 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
10-20 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-20 reps
RPE 10
6
Lateral Raise (Cable)
3
8-15 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-15 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
5-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-15 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
10-20 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-20 reps
RPE 10
6
Lateral Raise (Cable)
3
8-15 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
8-15 reps
RPE 9.5
2
Preacher Curl (EZ Bar)
3
5-12 reps
RPE 10
3
Overhead Extension (EZ Bar)
3
8-15 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
10-20 reps
RPE 10
5
Rear Delt Fly (Machine)
3
10-20 reps
RPE 10
6
Lateral Raise (Cable)
3
8-15 reps
RPE 10
7
Decline Sit Up (Bodyweight)
3
10-30 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Dip (Weighted)
3 Sets
5-12 Reps
@9.5
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
5-8 Reps
@9.5
3
Chest Supported Row (Machine)
3 Sets
6-12 Reps
@9.5
4
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@9.5
5
Shrug (Barbell)
3 Sets
10-20 Reps
@9.5
6
Lateral Raise (Cable)
3 Sets
8-15 Reps
@9.5
Day 2
1
Hack Squat
3 Sets
6-15 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
5-12 Reps
@9
3
Calf Raise (Machine)
3 Sets
10-20 Reps
@10
4
Decline Sit Up (Weighted)
3 Sets
6-15 Reps
@10
5
Seated Hamstring Curl
2 Sets
10-20 Reps
@9.5
Day 3
1
Overhead Press (Barbell)
3 Sets
5-10 Reps
@9.5
2
Leg Extension
3 Sets
10-20 Reps
@9.5
3
Lat Pulldown (Close Grip)
3 Sets
6-12 Reps
@9.5
4
Bench Press (Barbell)
2 Sets
5-10 Reps
@9.5
5
Farmer's Walk (Weighted)
3 Sets
1 Reps
@9.5
6
Calf Raise (Machine)
3 Sets
20-30 Reps
@9.5
Day 4
1
JM Press (Smith Machine)
3 Sets
8-15 Reps
@9.5
2
Preacher Curl (EZ Bar)
3 Sets
5-12 Reps
@10
3
Overhead Extension (EZ Bar)
3 Sets
8-15 Reps
@10
4
Incline Hammer Curl (Dumbbell)
3 Sets
10-20 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
10-20 Reps
@10
6
Lateral Raise (Cable)
3 Sets
8-15 Reps
@10
7
Decline Sit Up (Bodyweight)
3 Sets
10-30 Reps
@10