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BoostcampPNG

V2

by John Ryan

Program Description

Strength and Aesthetics

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 19, 2025 07:27
  • Last Edited
    Jul 20, 2025 12:05
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 7
-
2
Upright Row (Barbell)
4
15-20 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
15-20 reps
RPE 8
4
Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
6
Chest Press (Machine)
2
AMRAP
RPE 8
7
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8
-
2
Upright Row (Barbell)
4
15-20 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
15-20 reps
RPE 8
4
Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
6
Chest Press (Machine)
2
AMRAP
RPE 8
7
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 9
-
2
Upright Row (Barbell)
4
15-20 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
15-20 reps
RPE 8
4
Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
6
Chest Press (Machine)
2
AMRAP
RPE 8
7
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
-
2
Upright Row (Barbell)
4
15-20 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
15-20 reps
RPE 8
4
Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
6
Chest Press (Machine)
2
AMRAP
RPE 8
7
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 8
-
-
2
Upright Row (Barbell)
4
15-20 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
15-20 reps
RPE 8
4
Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
6
Chest Press (Machine)
2
AMRAP
RPE 8
7
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 9
-
2
Upright Row (Barbell)
4
15-20 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
15-20 reps
RPE 8
4
Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
6
Chest Press (Machine)
2
AMRAP
RPE 8
7
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7
-
2
Upright Row (Barbell)
4
15-20 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
15-20 reps
RPE 8
4
Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
6
Chest Press (Machine)
2
AMRAP
RPE 8
7
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 8
-
2
Upright Row (Barbell)
4
15-20 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
15-20 reps
RPE 8
4
Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
6
Chest Press (Machine)
2
AMRAP
RPE 8
7
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 9
-
2
Upright Row (Barbell)
4
15-20 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
15-20 reps
RPE 8
4
Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
6
Chest Press (Machine)
2
AMRAP
RPE 8
7
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
-
2
Upright Row (Barbell)
4
15-20 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
15-20 reps
RPE 8
4
Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
6
Chest Press (Machine)
2
AMRAP
RPE 8
7
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
-
2
Upright Row (Barbell)
4
15-20 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
15-20 reps
RPE 8
4
Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
6
Chest Press (Machine)
2
AMRAP
RPE 8
7
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 9
-
2
Upright Row (Barbell)
4
15-20 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
15-20 reps
RPE 8
4
Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
6
Chest Press (Machine)
2
AMRAP
RPE 8
7
Abs Crunch (Machine)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell, Paused)
3
12-20 reps
RPE 8
3
High Row
4
15-20 reps
RPE 8
4
Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
4
15-20 reps
RPE 10
6
Calf Raise (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell, Paused)
3
12-20 reps
RPE 8
3
High Row
4
15-20 reps
RPE 8
4
Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
4
15-20 reps
RPE 10
6
Calf Raise (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Bent Over Row (Barbell, Paused)
3
12-20 reps
RPE 8
3
High Row
4
15-20 reps
RPE 8
4
Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
4
15-20 reps
RPE 10
6
Calf Raise (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Barbell, Paused)
3
12-20 reps
RPE 8
3
High Row
4
15-20 reps
RPE 8
4
Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
4
15-20 reps
RPE 10
6
Calf Raise (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Barbell, Paused)
3
12-20 reps
RPE 8
3
High Row
4
15-20 reps
RPE 8
4
Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
4
15-20 reps
RPE 10
6
Calf Raise (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Bent Over Row (Barbell, Paused)
3
12-20 reps
RPE 8
3
High Row
4
15-20 reps
RPE 8
4
Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
4
15-20 reps
RPE 10
6
Calf Raise (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8
2
Bent Over Row (Barbell, Paused)
3
12-20 reps
RPE 8
3
High Row
4
15-20 reps
RPE 8
4
Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
4
15-20 reps
RPE 10
6
Calf Raise (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8
2
Bent Over Row (Barbell, Paused)
3
12-20 reps
RPE 8
3
High Row
4
15-20 reps
RPE 8
4
Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
4
15-20 reps
RPE 10
6
Calf Raise (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8
2
Bent Over Row (Barbell, Paused)
3
12-20 reps
RPE 8
3
High Row
4
15-20 reps
RPE 8
4
Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
4
15-20 reps
RPE 10
6
Calf Raise (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bent Over Row (Barbell, Paused)
3
12-20 reps
RPE 8
3
High Row
4
15-20 reps
RPE 8
4
Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
4
15-20 reps
RPE 10
6
Calf Raise (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Bent Over Row (Barbell, Paused)
3
12-20 reps
RPE 8
3
High Row
4
15-20 reps
RPE 8
4
Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
4
15-20 reps
RPE 10
6
Calf Raise (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
12-20 reps
RPE 8
3
High Row
4
15-20 reps
RPE 8
4
Leg Curl
3
15-20 reps
RPE 8
5
Leg Extension
4
15-20 reps
RPE 10
6
Calf Raise (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
RPE 7
2
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Weighted)
3
10-15 reps
RPE 9
5
Lateral Raise (Cable)
3
15-20 reps
RPE 8
6
Chest Fly (Cable)
2
15-20 reps
RPE 9
7
Hanging Leg Raise
4
10-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
12 reps
12 reps
RPE 8
RPE 7
2
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Weighted)
3
10-15 reps
RPE 9
5
Lateral Raise (Cable)
3
15-20 reps
RPE 8
6
Chest Fly (Cable)
2
15-20 reps
RPE 9
7
Hanging Leg Raise
4
10-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
12 reps
12 reps
RPE 9
RPE 7
2
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Weighted)
3
10-15 reps
RPE 9
5
Lateral Raise (Cable)
3
15-20 reps
RPE 8
6
Chest Fly (Cable)
2
15-20 reps
RPE 9
7
Hanging Leg Raise
4
10-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 7
2
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Weighted)
3
10-15 reps
RPE 9
5
Lateral Raise (Cable)
3
15-20 reps
RPE 8
6
Chest Fly (Cable)
2
15-20 reps
RPE 9
7
Hanging Leg Raise
4
10-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 8
2
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Weighted)
3
10-15 reps
RPE 9
5
Lateral Raise (Cable)
3
15-20 reps
RPE 8
6
Chest Fly (Cable)
2
15-20 reps
RPE 9
7
Hanging Leg Raise
4
10-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Weighted)
3
10-15 reps
RPE 9
5
Lateral Raise (Cable)
3
15-20 reps
RPE 8
6
Chest Fly (Cable)
2
15-20 reps
RPE 9
7
Hanging Leg Raise
4
10-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 7
2
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Weighted)
3
10-15 reps
RPE 9
5
Lateral Raise (Cable)
3
15-20 reps
RPE 8
6
Chest Fly (Cable)
2
15-20 reps
RPE 9
7
Hanging Leg Raise
4
10-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 8
2
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Weighted)
3
10-15 reps
RPE 9
5
Lateral Raise (Cable)
3
15-20 reps
RPE 8
6
Chest Fly (Cable)
2
15-20 reps
RPE 9
7
Hanging Leg Raise
4
10-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Weighted)
3
10-15 reps
RPE 9
5
Lateral Raise (Cable)
3
15-20 reps
RPE 8
6
Chest Fly (Cable)
2
15-20 reps
RPE 9
7
Hanging Leg Raise
4
10-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 7
2
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Weighted)
3
10-15 reps
RPE 9
5
Lateral Raise (Cable)
3
15-20 reps
RPE 8
6
Chest Fly (Cable)
2
15-20 reps
RPE 9
7
Hanging Leg Raise
4
10-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Weighted)
3
10-15 reps
RPE 9
5
Lateral Raise (Cable)
3
15-20 reps
RPE 8
6
Chest Fly (Cable)
2
15-20 reps
RPE 9
7
Hanging Leg Raise
4
10-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 9
2
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Dip (Weighted)
3
10-15 reps
RPE 9
5
Lateral Raise (Cable)
3
15-20 reps
RPE 8
6
Chest Fly (Cable)
2
15-20 reps
RPE 9
7
Hanging Leg Raise
4
10-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
RPE 8
2
Seated Row (Cable)
4
15-20 reps
RPE 8
3
Leg Press
4
10-20 reps
RPE 8
4
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
RPE 8
2
Seated Row (Cable)
4
15-20 reps
RPE 8
3
Leg Press
4
10-20 reps
RPE 8
4
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
RPE 8
2
Seated Row (Cable)
4
15-20 reps
RPE 8
3
Leg Press
4
10-20 reps
RPE 8
4
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
RPE 8
2
Seated Row (Cable)
4
15-20 reps
RPE 8
3
Leg Press
4
10-20 reps
RPE 8
4
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
RPE 8
2
Seated Row (Cable)
4
15-20 reps
RPE 8
3
Leg Press
4
10-20 reps
RPE 8
4
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
RPE 8
2
Seated Row (Cable)
4
15-20 reps
RPE 8
3
Leg Press
4
10-20 reps
RPE 8
4
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8
2
Seated Row (Cable)
4
15-20 reps
RPE 8
3
Leg Press
4
10-20 reps
RPE 8
4
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8
2
Seated Row (Cable)
4
15-20 reps
RPE 8
3
Leg Press
4
10-20 reps
RPE 8
4
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-12 reps
RPE 8
2
Seated Row (Cable)
4
15-20 reps
RPE 8
3
Leg Press
4
10-20 reps
RPE 8
4
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Seated Row (Cable)
4
15-20 reps
RPE 8
3
Leg Press
4
10-20 reps
RPE 8
4
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9
2
Seated Row (Cable)
4
15-20 reps
RPE 8
3
Leg Press
4
10-20 reps
RPE 8
4
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Seated Row (Cable)
4
15-20 reps
RPE 8
3
Leg Press
4
10-20 reps
RPE 8
4
Stiff Leg Deadlift
3
10-15 reps
RPE 8
5
Standing Calf Raise
2
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
2
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-15 reps
RPE 8
4
Skull Crusher (Barbell)
2
15-20 reps
RPE 8
5
Calf Raise (Machine)
2
20-30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
2
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-15 reps
RPE 8
4
Skull Crusher (Barbell)
2
15-20 reps
RPE 8
5
Calf Raise (Machine)
2
20-30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
2
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-15 reps
RPE 8
4
Skull Crusher (Barbell)
2
15-20 reps
RPE 8
5
Calf Raise (Machine)
2
20-30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
2
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-15 reps
RPE 8
4
Skull Crusher (Barbell)
2
15-20 reps
RPE 8
5
Calf Raise (Machine)
2
20-30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
2
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-15 reps
RPE 8
4
Skull Crusher (Barbell)
2
15-20 reps
RPE 8
5
Calf Raise (Machine)
2
20-30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
2
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-15 reps
RPE 8
4
Skull Crusher (Barbell)
2
15-20 reps
RPE 8
5
Calf Raise (Machine)
2
20-30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
2
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-15 reps
RPE 8
4
Skull Crusher (Barbell)
2
15-20 reps
RPE 8
5
Calf Raise (Machine)
2
20-30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
2
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-15 reps
RPE 8
4
Skull Crusher (Barbell)
2
15-20 reps
RPE 8
5
Calf Raise (Machine)
2
20-30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
2
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-15 reps
RPE 8
4
Skull Crusher (Barbell)
2
15-20 reps
RPE 8
5
Calf Raise (Machine)
2
20-30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
2
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-15 reps
RPE 8
4
Skull Crusher (Barbell)
2
15-20 reps
RPE 8
5
Calf Raise (Machine)
2
20-30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
2
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-15 reps
RPE 8
4
Skull Crusher (Barbell)
2
15-20 reps
RPE 8
5
Calf Raise (Machine)
2
20-30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
2
Alternating Dumbbell Curl
3
8-12 reps
RPE 8
3
Decline Crunch (Weighted)
3
8-15 reps
RPE 8
4
Skull Crusher (Barbell)
2
15-20 reps
RPE 8
5
Calf Raise (Machine)
2
20-30 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
@7
-
2
Upright Row (Barbell)
4 Sets
15-20 Reps
@8
3
Bicep Curl (EZ Bar)
4 Sets
15-20 Reps
@8
4
Tricep Pushdown (Cable)
4 Sets
15-20 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@8
6
Chest Press (Machine)
2 Sets
AMRAP
@8
7
Abs Crunch (Machine)
3 Sets
10-15 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
8-10 Reps
@8
2
Bent Over Row (Barbell, Paused)
3 Sets
12-20 Reps
@8
3
High Row
4 Sets
15-20 Reps
@8
4
Leg Curl
3 Sets
15-20 Reps
@8
5
Leg Extension
4 Sets
15-20 Reps
@10
6
Calf Raise (Machine)
3 Sets
15-20 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
12 Reps
@7
2
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
@8
3
Hammer Curl (Dumbbell)
3 Sets
10-15 Reps
@8
4
Dip (Weighted)
3 Sets
10-15 Reps
@9
5
Lateral Raise (Cable)
3 Sets
15-20 Reps
@8
6
Chest Fly (Cable)
2 Sets
15-20 Reps
@9
7
Hanging Leg Raise
4 Sets
10-30 Reps
@8
Day 4
1
Hack Squat
3 Sets
10-20 Reps
@8
2
Seated Row (Cable)
4 Sets
15-20 Reps
@8
3
Leg Press
4 Sets
10-20 Reps
@8
4
Stiff Leg Deadlift
3 Sets
10-15 Reps
@8
5
Standing Calf Raise
2 Sets
20-30 Reps
@10
Day 5
1
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@8
2
Alternating Dumbbell Curl
3 Sets
8-12 Reps
@8
3
Decline Crunch (Weighted)
3 Sets
8-15 Reps
@8
4
Skull Crusher (Barbell)
2 Sets
15-20 Reps
@8
5
Calf Raise (Machine)
2 Sets
20-30 Reps
@8