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Dorian Yates Olympia

by Sportz
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Program Description

Dorian Yate’s Olympia Routine Wednesday, Friday, Sunday are rest days

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 26, 2024 05:32
  • Last Edited
    Jun 19, 2025 10:35

Summary

Unleash your inner champion with the Dorian Yates Olympia program, a comprehensive 12-week training plan designed for serious lifters. Committing just four days a week, you’ll tackle targeted workouts focusing on shoulders, triceps, and abs, employing a variety of equipment to maximize muscle engagement. Each session is meticulously crafted to enhance strength and sculpt your physique, ensuring you make consistent progress. Elevate your training and experience the power of a legendary bodybuilding approach!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Smith Machine Shoulder Press
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Skull Crusher
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Sit Up
1
20 reps
RPE 10
8
Abs Crunch (Bodyweight)
1
20 reps
RPE 10
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Skull Crusher
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Sit Up
1
20 reps
RPE 10
8
Abs Crunch (Bodyweight)
1
20 reps
RPE 10
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Skull Crusher
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Sit Up
1
20 reps
RPE 10
8
Abs Crunch (Bodyweight)
1
20 reps
RPE 10
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Skull Crusher
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Sit Up
1
20 reps
RPE 10
8
Abs Crunch (Bodyweight)
1
20 reps
RPE 10
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Skull Crusher
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Sit Up
1
20 reps
RPE 10
8
Abs Crunch (Bodyweight)
1
20 reps
RPE 10
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Skull Crusher
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Sit Up
1
20 reps
RPE 10
8
Abs Crunch (Bodyweight)
1
20 reps
RPE 10
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Skull Crusher
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Sit Up
1
20 reps
RPE 10
8
Abs Crunch (Bodyweight)
1
20 reps
RPE 10
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Skull Crusher
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Sit Up
1
20 reps
RPE 10
8
Abs Crunch (Bodyweight)
1
20 reps
RPE 10
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Skull Crusher
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Sit Up
1
20 reps
RPE 10
8
Abs Crunch (Bodyweight)
1
20 reps
RPE 10
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Skull Crusher
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Sit Up
1
20 reps
RPE 10
8
Abs Crunch (Bodyweight)
1
20 reps
RPE 10
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Skull Crusher
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Sit Up
1
20 reps
RPE 10
8
Abs Crunch (Bodyweight)
1
20 reps
RPE 10
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Shoulder Press
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
One Arm Lateral Raise (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Shrug (Dumbbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Skull Crusher
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Sit Up
1
20 reps
RPE 10
8
Abs Crunch (Bodyweight)
1
20 reps
RPE 10
9
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Dumbbell Row
1
1
12 reps
10 reps
RPE 6
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
6
Deadlift (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Reverse Hyperextension
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Dumbbell Row
1
1
12 reps
10 reps
RPE 6
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
6
Deadlift (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Reverse Hyperextension
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Dumbbell Row
1
1
12 reps
10 reps
RPE 6
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
6
Deadlift (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Reverse Hyperextension
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Dumbbell Row
1
1
12 reps
10 reps
RPE 6
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
6
Deadlift (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Reverse Hyperextension
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Dumbbell Row
1
1
12 reps
10 reps
RPE 6
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
6
Deadlift (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Reverse Hyperextension
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Dumbbell Row
1
1
12 reps
10 reps
RPE 6
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
6
Deadlift (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Reverse Hyperextension
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Dumbbell Row
1
1
12 reps
10 reps
RPE 6
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
6
Deadlift (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Reverse Hyperextension
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Dumbbell Row
1
1
12 reps
10 reps
RPE 6
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
6
Deadlift (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Reverse Hyperextension
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Dumbbell Row
1
1
12 reps
10 reps
RPE 6
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
6
Deadlift (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Reverse Hyperextension
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Dumbbell Row
1
1
12 reps
10 reps
RPE 6
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
6
Deadlift (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Reverse Hyperextension
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Decline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
5
Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Cable Crossover
2
1
12 reps
10 reps
RPE 6
RPE 10
7
Incline Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
8
Bicep Curl (EZ Bar)
2
1
12 reps
10 reps
RPE 6
RPE 10
9
Preacher Curl (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Underhand Lat Pulldown
1
1
12 reps
10 reps
RPE 6
RPE 10
4
Dumbbell Row
1
1
12 reps
10 reps
RPE 6
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
12 reps
10 reps
RPE 6
RPE 10
6
Deadlift (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
7
Reverse Hyperextension
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Decline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
5
Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Cable Crossover
2
1
12 reps
10 reps
RPE 6
RPE 10
7
Incline Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
8
Bicep Curl (EZ Bar)
2
1
12 reps
10 reps
RPE 6
RPE 10
9
Preacher Curl (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Decline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
5
Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Cable Crossover
2
1
12 reps
10 reps
RPE 6
RPE 10
7
Incline Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
8
Bicep Curl (EZ Bar)
2
1
12 reps
10 reps
RPE 6
RPE 10
9
Preacher Curl (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Decline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
5
Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Cable Crossover
2
1
12 reps
10 reps
RPE 6
RPE 10
7
Incline Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
8
Bicep Curl (EZ Bar)
2
1
12 reps
10 reps
RPE 6
RPE 10
9
Preacher Curl (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Decline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
5
Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Cable Crossover
2
1
12 reps
10 reps
RPE 6
RPE 10
7
Incline Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
8
Bicep Curl (EZ Bar)
2
1
12 reps
10 reps
RPE 6
RPE 10
9
Preacher Curl (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Decline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
5
Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Cable Crossover
2
1
12 reps
10 reps
RPE 6
RPE 10
7
Incline Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
8
Bicep Curl (EZ Bar)
2
1
12 reps
10 reps
RPE 6
RPE 10
9
Preacher Curl (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Decline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
5
Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Cable Crossover
2
1
12 reps
10 reps
RPE 6
RPE 10
7
Incline Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
8
Bicep Curl (EZ Bar)
2
1
12 reps
10 reps
RPE 6
RPE 10
9
Preacher Curl (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Decline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
5
Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Cable Crossover
2
1
12 reps
10 reps
RPE 6
RPE 10
7
Incline Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
8
Bicep Curl (EZ Bar)
2
1
12 reps
10 reps
RPE 6
RPE 10
9
Preacher Curl (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Decline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
5
Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Cable Crossover
2
1
12 reps
10 reps
RPE 6
RPE 10
7
Incline Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
8
Bicep Curl (EZ Bar)
2
1
12 reps
10 reps
RPE 6
RPE 10
9
Preacher Curl (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Decline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
5
Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Cable Crossover
2
1
12 reps
10 reps
RPE 6
RPE 10
7
Incline Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
8
Bicep Curl (EZ Bar)
2
1
12 reps
10 reps
RPE 6
RPE 10
9
Preacher Curl (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Decline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
5
Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Cable Crossover
2
1
12 reps
10 reps
RPE 6
RPE 10
7
Incline Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
8
Bicep Curl (EZ Bar)
2
1
12 reps
10 reps
RPE 6
RPE 10
9
Preacher Curl (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
14 reps
12 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
1
14 reps
12 reps
RPE 6
RPE 10
3
Hack Squat
2
1
14 reps
12 reps
RPE 6
RPE 10
4
Leg Curl
2
1
14 reps
12 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Seated Calf Raise
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
2
Chest Press (Machine)
2
1
12 reps
10 reps
RPE 6
RPE 10
3
Decline Bench Press (Barbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
5
Chest Fly (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
6
Cable Crossover
2
1
12 reps
10 reps
RPE 6
RPE 10
7
Incline Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 6
RPE 10
8
Bicep Curl (EZ Bar)
2
1
12 reps
10 reps
RPE 6
RPE 10
9
Preacher Curl (Barbell)
1
1
12 reps
10 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
14 reps
12 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
1
14 reps
12 reps
RPE 6
RPE 10
3
Hack Squat
2
1
14 reps
12 reps
RPE 6
RPE 10
4
Leg Curl
2
1
14 reps
12 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Seated Calf Raise
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
14 reps
12 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
1
14 reps
12 reps
RPE 6
RPE 10
3
Hack Squat
2
1
14 reps
12 reps
RPE 6
RPE 10
4
Leg Curl
2
1
14 reps
12 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Seated Calf Raise
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
14 reps
12 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
1
14 reps
12 reps
RPE 6
RPE 10
3
Hack Squat
2
1
14 reps
12 reps
RPE 6
RPE 10
4
Leg Curl
2
1
14 reps
12 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Seated Calf Raise
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
14 reps
12 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
1
14 reps
12 reps
RPE 6
RPE 10
3
Hack Squat
2
1
14 reps
12 reps
RPE 6
RPE 10
4
Leg Curl
2
1
14 reps
12 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Seated Calf Raise
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
14 reps
12 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
1
14 reps
12 reps
RPE 6
RPE 10
3
Hack Squat
2
1
14 reps
12 reps
RPE 6
RPE 10
4
Leg Curl
2
1
14 reps
12 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Seated Calf Raise
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
14 reps
12 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
1
14 reps
12 reps
RPE 6
RPE 10
3
Hack Squat
2
1
14 reps
12 reps
RPE 6
RPE 10
4
Leg Curl
2
1
14 reps
12 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Seated Calf Raise
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
14 reps
12 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
1
14 reps
12 reps
RPE 6
RPE 10
3
Hack Squat
2
1
14 reps
12 reps
RPE 6
RPE 10
4
Leg Curl
2
1
14 reps
12 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Seated Calf Raise
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
14 reps
12 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
1
14 reps
12 reps
RPE 6
RPE 10
3
Hack Squat
2
1
14 reps
12 reps
RPE 6
RPE 10
4
Leg Curl
2
1
14 reps
12 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Seated Calf Raise
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
14 reps
12 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
1
14 reps
12 reps
RPE 6
RPE 10
3
Hack Squat
2
1
14 reps
12 reps
RPE 6
RPE 10
4
Leg Curl
2
1
14 reps
12 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Seated Calf Raise
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
14 reps
12 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
1
14 reps
12 reps
RPE 6
RPE 10
3
Hack Squat
2
1
14 reps
12 reps
RPE 6
RPE 10
4
Leg Curl
2
1
14 reps
12 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Seated Calf Raise
1
1
12 reps
8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
14 reps
12 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
1
14 reps
12 reps
RPE 6
RPE 10
3
Hack Squat
2
1
14 reps
12 reps
RPE 6
RPE 10
4
Leg Curl
2
1
14 reps
12 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
12 reps
12 reps
RPE 6
RPE 10
6
Standing Calf Raise
3
AMRAP
RPE 10
7
Seated Calf Raise
1
1
12 reps
8 reps
RPE 6
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Smith Machine Shoulder Press
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Shrug (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Skull Crusher
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Sit Up
1 Set
20 Reps
@10
8
Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
9
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
Day 4
1
Leg Extension
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
2
Leg Press (45 Degrees)
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
3
Hack Squat
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
4
Leg Curl
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
5
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
12 Reps
@6
@10
6
Standing Calf Raise
3 Sets
AMRAP
@10
7
Seated Calf Raise
1 Set
1 Set
12 Reps
8 Reps
@6
@10
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Chest Press (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Decline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
5
Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Cable Crossover
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
7
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
8
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
9
Preacher Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
Day 2
1
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Underhand Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Dumbbell Row
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
6
Deadlift (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Reverse Hyperextension
1 Set
10 Reps
@10