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8 sets

by Arti M.

Program Description

a program with autonomy and simplicity regarding exercise selection. simply complete the 8 sets per muscle group and stay in the zone, keep the facia pumped. this is an 8 day split so the arm day is repeated, don’t go to the next week sets and reps are not hard law and can be tweaked but the rule is 8 total sets per muscle on that day

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 14, 2024 11:40
  • Last Edited
    Jun 18, 2025 08:32

Summary

Unlock your potential with the 8 Sets program, a comprehensive 10-week journey designed for those ready to push their limits. With daily workouts, this program focuses on a variety of exercises targeting all major muscle groups, including barbell squats, bench presses, and leg curls, ensuring balanced strength development. Each session is structured to maximize intensity and volume, helping you build muscle and enhance endurance. Get ready to transform your physique and elevate your performance with this rigorous, full-gym workout plan!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-8 reps
RPE 9-10
2
Lying Leg Curl
1
8-12 reps
RPE 9
3
Leg Extension
1
8-12 reps
RPE 9
4
Leg Curl
1
8-12 reps
RPE 9
5
Goblet Squat
1
AMRAP
RPE 10
6
Seated Calf Raise
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-8 reps
RPE 9-10
2
Lying Leg Curl
1
8-12 reps
RPE 9
3
Leg Extension
1
8-12 reps
RPE 9
4
Leg Curl
1
8-12 reps
RPE 9
5
Goblet Squat
1
AMRAP
RPE 10
6
Seated Calf Raise
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
10-12 reps
RPE 9
4
Chest Fly (Machine)
1
10-12 reps
RPE 10
5
Lateral Raise (Machine)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
10-12 reps
RPE 9
4
Chest Fly (Machine)
1
10-12 reps
RPE 10
5
Lateral Raise (Machine)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8-12 reps
RPE 10
2
Seated Row (Cable)
1
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
1
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 10
6
Rear Delt Fly (Machine)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8-12 reps
RPE 10
2
Seated Row (Cable)
1
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
1
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 10
6
Rear Delt Fly (Machine)
1
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
1
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
1
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-8 reps
RPE 9-10
2
Lying Leg Curl
1
8-12 reps
RPE 9
3
Leg Extension
1
8-12 reps
RPE 9
4
Leg Curl
1
8-12 reps
RPE 9
5
Goblet Squat
1
AMRAP
RPE 10
6
Seated Calf Raise
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-8 reps
RPE 9-10
2
Lying Leg Curl
1
8-12 reps
RPE 9
3
Leg Extension
1
8-12 reps
RPE 9
4
Leg Curl
1
8-12 reps
RPE 9
5
Goblet Squat
1
AMRAP
RPE 10
6
Seated Calf Raise
1
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
10-12 reps
RPE 9
4
Chest Fly (Machine)
1
10-12 reps
RPE 10
5
Lateral Raise (Machine)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
10-12 reps
RPE 9
4
Chest Fly (Machine)
1
10-12 reps
RPE 10
5
Lateral Raise (Machine)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8-12 reps
RPE 10
2
Seated Row (Cable)
1
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
1
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 10
6
Rear Delt Fly (Machine)
1
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8-12 reps
RPE 10
2
Seated Row (Cable)
1
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
1
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 10
6
Rear Delt Fly (Machine)
1
12 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
@9-10
2
Lying Leg Curl
4 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Leg Curl
4 Sets
8-12 Reps
@9
5
Goblet Squat
2 Sets
AMRAP
@10
6
Seated Calf Raise
4 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9
4
Chest Fly (Machine)
3 Sets
10-12 Reps
@10
5
Lateral Raise (Machine)
4 Sets
10-15 Reps
@10
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
Day 3
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Row (Cable)
3 Sets
8-12 Reps
@10
3
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
10-12 Reps
@9
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
4 Sets
12 Reps
@10
Day 4
1
Hammer Curl
3 Sets
10-15 Reps
@10
2
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
3
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@10
6
Skull Crusher (Barbell)
2 Sets
8-10 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
6-8 Reps
@9-10
2
Lying Leg Curl
4 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Leg Curl
4 Sets
8-12 Reps
@9
5
Goblet Squat
2 Sets
AMRAP
@10
6
Seated Calf Raise
4 Sets
15 Reps
@8
Day 6
1
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
@8
2
Incline Bench Press (Smith Machine)
2 Sets
10-12 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9
4
Chest Fly (Machine)
3 Sets
10-12 Reps
@10
5
Lateral Raise (Machine)
4 Sets
10-15 Reps
@10
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
Day 7
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Row (Cable)
3 Sets
8-12 Reps
@10
3
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
10-12 Reps
@9
5
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
4 Sets
12 Reps
@10