logo
BoostcampPNG

Dorian Yates Olympia

by Sportz
144 athletes joined

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
    Mar 03, 2025 08:39
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
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