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Status Marz’s Beast Mode Workout | Base

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Program Description

This is a more basic model of my more higher intensity and strength focused workout. This workout should provide hypertrophy muscle, maturity, and muscle development and strength and conditioning. At the end of this program, you should see a more well balanced, physique better muscle maturity in an increase in overall strength.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    110 minutes
  • Created
    Mar 18, 2025 11:34
  • Last Edited
    May 10, 2025 12:50
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
2
T-Bar Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
3
Face Pull
1
3
8 reps
8 reps
RPE 6.5
RPE 7
4
Barbell Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Hammer Curl
1
3
8 reps
8 reps
RPE 6
RPE 7
6
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
7
Lat Pulldown
1
3
8 reps
8 reps
RPE 6.5
RPE 7
8
Wide Grip Pull-Up
3
8 reps
RPE 7
9
Bicep Curl (Cable)
1
3
8 reps
8 reps
RPE 6.5
RPE 7
10
Chin-Up (Assisted)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
11
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
12
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
13
Bicep Curl (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
2
T-Bar Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
3
Face Pull
1
3
8 reps
8 reps
RPE 6.5
RPE 7
4
Barbell Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Hammer Curl
1
3
8 reps
8 reps
RPE 6
RPE 7
6
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
7
Lat Pulldown
1
3
8 reps
8 reps
RPE 6.5
RPE 7
8
Wide Grip Pull-Up
3
8 reps
RPE 7
9
Bicep Curl (Cable)
1
3
8 reps
8 reps
RPE 6.5
RPE 7
10
Chin-Up (Assisted)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
11
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
12
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
13
Bicep Curl (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
2
T-Bar Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
3
Face Pull
1
3
8 reps
8 reps
RPE 6.5
RPE 7
4
Barbell Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Hammer Curl
1
3
8 reps
8 reps
RPE 6
RPE 7
6
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
7
Lat Pulldown
1
3
8 reps
8 reps
RPE 6.5
RPE 7
8
Wide Grip Pull-Up
3
8 reps
RPE 7
9
Bicep Curl (Cable)
1
3
8 reps
8 reps
RPE 6.5
RPE 7
10
Chin-Up (Assisted)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
11
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
12
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
13
Bicep Curl (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
2
T-Bar Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
3
Face Pull
1
3
8 reps
8 reps
RPE 6.5
RPE 7
4
Barbell Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Hammer Curl
1
3
8 reps
8 reps
RPE 6
RPE 7
6
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
7
Lat Pulldown
1
3
8 reps
8 reps
RPE 6.5
RPE 7
8
Wide Grip Pull-Up
3
8 reps
RPE 7
9
Bicep Curl (Cable)
1
3
8 reps
8 reps
RPE 6.5
RPE 7
10
Chin-Up (Assisted)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
11
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
12
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
13
Bicep Curl (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
2
T-Bar Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
3
Face Pull
1
3
8 reps
8 reps
RPE 6.5
RPE 7
4
Barbell Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Hammer Curl
1
3
8 reps
8 reps
RPE 6
RPE 7
6
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
7
Lat Pulldown
1
3
8 reps
8 reps
RPE 6.5
RPE 7
8
Wide Grip Pull-Up
3
8 reps
RPE 7
9
Bicep Curl (Cable)
1
3
8 reps
8 reps
RPE 6.5
RPE 7
10
Chin-Up (Assisted)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
11
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
12
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
13
Bicep Curl (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
2
T-Bar Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
3
Face Pull
1
3
8 reps
8 reps
RPE 6.5
RPE 7
4
Barbell Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Hammer Curl
1
3
8 reps
8 reps
RPE 6
RPE 7
6
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
7
Lat Pulldown
1
3
8 reps
8 reps
RPE 6.5
RPE 7
8
Wide Grip Pull-Up
3
8 reps
RPE 7
9
Bicep Curl (Cable)
1
3
8 reps
8 reps
RPE 6.5
RPE 7
10
Chin-Up (Assisted)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
11
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
12
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
13
Bicep Curl (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
2
T-Bar Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
3
Face Pull
1
3
8 reps
8 reps
RPE 6.5
RPE 7
4
Barbell Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Hammer Curl
1
3
8 reps
8 reps
RPE 6
RPE 7
6
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
7
Lat Pulldown
1
3
8 reps
8 reps
RPE 6.5
RPE 7
8
Wide Grip Pull-Up
3
8 reps
RPE 7
9
Bicep Curl (Cable)
1
3
8 reps
8 reps
RPE 6.5
RPE 7
10
Chin-Up (Assisted)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
11
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
12
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
13
Bicep Curl (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
2
T-Bar Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
3
Face Pull
1
3
8 reps
8 reps
RPE 6.5
RPE 7
4
Barbell Row
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Hammer Curl
1
3
8 reps
8 reps
RPE 6
RPE 7
6
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
7
Lat Pulldown
1
3
8 reps
8 reps
RPE 6.5
RPE 7
8
Wide Grip Pull-Up
3
8 reps
RPE 7
9
Bicep Curl (Cable)
1
3
8 reps
8 reps
RPE 6.5
RPE 7
10
Chin-Up (Assisted)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
11
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
12
Bicep Curl (EZ Bar)
3
8 reps
RPE 7
13
Bicep Curl (Barbell)
1
2
10 reps
8 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
4
10 reps
RPE 7
2
Pec Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
4
Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Bench Press (Smith Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
6
Decline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
7
Tricep Pushdown (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
8
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
4
10 reps
RPE 7
2
Pec Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
4
Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Bench Press (Smith Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
6
Decline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
7
Tricep Pushdown (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
8
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
4
10 reps
RPE 7
2
Pec Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
4
Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Bench Press (Smith Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
6
Decline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
7
Tricep Pushdown (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
8
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
4
10 reps
RPE 7
2
Pec Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
4
Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Bench Press (Smith Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
6
Decline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
7
Tricep Pushdown (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
8
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
4
10 reps
RPE 7
2
Pec Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
4
Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Bench Press (Smith Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
6
Decline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
7
Tricep Pushdown (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
8
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
4
10 reps
RPE 7
2
Pec Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
4
Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Bench Press (Smith Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
6
Decline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
7
Tricep Pushdown (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
8
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
4
10 reps
RPE 7
2
Pec Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
4
Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Bench Press (Smith Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
6
Decline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
7
Tricep Pushdown (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
8
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
4
10 reps
RPE 7
2
Pec Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
3
Chest Fly (Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
4
Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Bench Press (Smith Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
6
Decline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
7
Tricep Pushdown (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
8
Tricep Rope Push Down (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Leg Extension
1
3
8 reps
8 reps
RPE 6.5
RPE 7
3
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 7
4
Standing Calf Raise
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Leg Press
4
10 reps
RPE 7.5
6
Romanian Deadlift (Barbell)
1
3
8 reps
10 reps
RPE 7
RPE 7.5
7
Hack Squat
1
3
8 reps
10 reps
RPE 7
RPE 7.5
8
Reverse Lunge (Dumbbell)
1
3
8 reps
10 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Leg Extension
1
3
8 reps
8 reps
RPE 6.5
RPE 7
3
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 7
4
Standing Calf Raise
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Leg Press
4
10 reps
RPE 7.5
6
Romanian Deadlift (Barbell)
1
3
8 reps
10 reps
RPE 7
RPE 7.5
7
Hack Squat
1
3
8 reps
10 reps
RPE 7
RPE 7.5
8
Reverse Lunge (Dumbbell)
1
3
8 reps
10 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Leg Extension
1
3
8 reps
8 reps
RPE 6.5
RPE 7
3
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 7
4
Standing Calf Raise
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Leg Press
4
10 reps
RPE 7.5
6
Romanian Deadlift (Barbell)
1
3
8 reps
10 reps
RPE 7
RPE 7.5
7
Hack Squat
1
3
8 reps
10 reps
RPE 7
RPE 7.5
8
Reverse Lunge (Dumbbell)
1
3
8 reps
10 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Leg Extension
1
3
8 reps
8 reps
RPE 6.5
RPE 7
3
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 7
4
Standing Calf Raise
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Leg Press
4
10 reps
RPE 7.5
6
Romanian Deadlift (Barbell)
1
3
8 reps
10 reps
RPE 7
RPE 7.5
7
Hack Squat
1
3
8 reps
10 reps
RPE 7
RPE 7.5
8
Reverse Lunge (Dumbbell)
1
3
8 reps
10 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Leg Extension
1
3
8 reps
8 reps
RPE 6.5
RPE 7
3
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 7
4
Standing Calf Raise
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Leg Press
4
10 reps
RPE 7.5
6
Romanian Deadlift (Barbell)
1
3
8 reps
10 reps
RPE 7
RPE 7.5
7
Hack Squat
1
3
8 reps
10 reps
RPE 7
RPE 7.5
8
Reverse Lunge (Dumbbell)
1
3
8 reps
10 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Leg Extension
1
3
8 reps
8 reps
RPE 6.5
RPE 7
3
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 7
4
Standing Calf Raise
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Leg Press
4
10 reps
RPE 7.5
6
Romanian Deadlift (Barbell)
1
3
8 reps
10 reps
RPE 7
RPE 7.5
7
Hack Squat
1
3
8 reps
10 reps
RPE 7
RPE 7.5
8
Reverse Lunge (Dumbbell)
1
3
8 reps
10 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Leg Extension
1
3
8 reps
8 reps
RPE 6.5
RPE 7
3
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 7
4
Standing Calf Raise
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Leg Press
4
10 reps
RPE 7.5
6
Romanian Deadlift (Barbell)
1
3
8 reps
10 reps
RPE 7
RPE 7.5
7
Hack Squat
1
3
8 reps
10 reps
RPE 7
RPE 7.5
8
Reverse Lunge (Dumbbell)
1
3
8 reps
10 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Leg Extension
1
3
8 reps
8 reps
RPE 6.5
RPE 7
3
Squat (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 7
4
Standing Calf Raise
1
3
10 reps
10 reps
RPE 6.5
RPE 7
5
Leg Press
4
10 reps
RPE 7.5
6
Romanian Deadlift (Barbell)
1
3
8 reps
10 reps
RPE 7
RPE 7.5
7
Hack Squat
1
3
8 reps
10 reps
RPE 7
RPE 7.5
8
Reverse Lunge (Dumbbell)
1
3
8 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Arnold Press
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Row
1
3
10 reps
10 reps
RPE 6
RPE 7
4
Kettlebell Press
3
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Seated Front Raise
1
3
10 reps
10 reps
RPE 6.5
RPE 8
6
Upright Row (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Upright Row (Barbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
8
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
9
Military Press (Barbell)
1
-
10
Rear Delt Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 7
11
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
12
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 7.5
13
Overhead Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Arnold Press
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Row
1
3
10 reps
10 reps
RPE 6
RPE 7
4
Kettlebell Press
3
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Seated Front Raise
1
3
10 reps
10 reps
RPE 6.5
RPE 8
6
Upright Row (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Upright Row (Barbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
8
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
9
Military Press (Barbell)
1
-
10
Rear Delt Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 7
11
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
12
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 7.5
13
Overhead Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Arnold Press
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Row
1
3
10 reps
10 reps
RPE 6
RPE 7
4
Kettlebell Press
3
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Seated Front Raise
1
3
10 reps
10 reps
RPE 6.5
RPE 8
6
Upright Row (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Upright Row (Barbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
8
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
9
Military Press (Barbell)
1
-
10
Rear Delt Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 7
11
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
12
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 7.5
13
Overhead Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Arnold Press
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Row
1
3
10 reps
10 reps
RPE 6
RPE 7
4
Kettlebell Press
3
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Seated Front Raise
1
3
10 reps
10 reps
RPE 6.5
RPE 8
6
Upright Row (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Upright Row (Barbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
8
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
9
Military Press (Barbell)
1
-
10
Rear Delt Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 7
11
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
12
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 7.5
13
Overhead Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Arnold Press
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Row
1
3
10 reps
10 reps
RPE 6
RPE 7
4
Kettlebell Press
3
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Seated Front Raise
1
3
10 reps
10 reps
RPE 6.5
RPE 8
6
Upright Row (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Upright Row (Barbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
8
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
9
Military Press (Barbell)
1
-
10
Rear Delt Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 7
11
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
12
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 7.5
13
Overhead Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Arnold Press
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Row
1
3
10 reps
10 reps
RPE 6
RPE 7
4
Kettlebell Press
3
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Seated Front Raise
1
3
10 reps
10 reps
RPE 6.5
RPE 8
6
Upright Row (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Upright Row (Barbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
8
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
9
Military Press (Barbell)
1
-
10
Rear Delt Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 7
11
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
12
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 7.5
13
Overhead Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Arnold Press
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Row
1
3
10 reps
10 reps
RPE 6
RPE 7
4
Kettlebell Press
3
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Seated Front Raise
1
3
10 reps
10 reps
RPE 6.5
RPE 8
6
Upright Row (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Upright Row (Barbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
8
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
9
Military Press (Barbell)
1
-
10
Rear Delt Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 7
11
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
12
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 7.5
13
Overhead Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Arnold Press
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Row
1
3
10 reps
10 reps
RPE 6
RPE 7
4
Kettlebell Press
3
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Seated Front Raise
1
3
10 reps
10 reps
RPE 6.5
RPE 8
6
Upright Row (Cable)
1
3
10 reps
10 reps
RPE 6.5
RPE 7.5
7
Upright Row (Barbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
8
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 6.5
RPE 7
9
Military Press (Barbell)
1
-
10
Rear Delt Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 7
11
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
12
Lateral Raise (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 7.5
13
Overhead Press (Dumbbell)
1
3
10 reps
10 reps
RPE 6.5
RPE 7.5
Week 1
1 / 8 Weeks
Day 1
1
High Row
1 Set
3 Sets
10 Reps
10 Reps
@6.5
@7
2
T-Bar Row
1 Set
3 Sets
10 Reps
10 Reps
@6.5
@7
3
Face Pull
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
4
Barbell Row
1 Set
3 Sets
10 Reps
10 Reps
@6.5
@7
5
Hammer Curl
1 Set
3 Sets
8 Reps
8 Reps
@6
@7
6
Dumbbell Row
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
7
Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
8
Wide Grip Pull-Up
3 Sets
8 Reps
@7
9
Bicep Curl (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
10
Chin-Up (Assisted)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
11
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
12
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@7
13
Bicep Curl (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@7
@7.5
Day 2
1
Dip (Assisted)
4 Sets
10 Reps
@7
2
Pec Fly (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@6.5
@7
3
Chest Fly (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@6.5
@7
4
Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@6.5
@7
5
Bench Press (Smith Machine)
1 Set
3 Sets
10 Reps
10 Reps
@6.5
@7
6
Decline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@6.5
@7
7
Tricep Pushdown (Cable)
1 Set
3 Sets
10 Reps
10 Reps
@6.5
@7
8
Tricep Rope Push Down (Cable)
1 Set
3 Sets
10 Reps
10 Reps
@6.5
@7
Day 4
1
Front Raise
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@7.5
@8
2
Arnold Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@7.5
@8
3
Rear Delt Row
1 Set
3 Sets
10 Reps
10 Reps
@6
@7
4
Kettlebell Press
3 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Seated Front Raise
1 Set
3 Sets
10 Reps
10 Reps
@6.5
@8
6
Upright Row (Cable)
1 Set
3 Sets
10 Reps
10 Reps
@6.5
@7.5
7
Upright Row (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@6.5
@7
8
Shoulder Press (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@6.5
@7
9
Military Press (Barbell)
1 Set
-
10
Rear Delt Fly (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@7
11
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6
@6.5
@7
@7.5
12
Lateral Raise (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@7.5
13
Overhead Press (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@6.5
@7.5
Day 3
1
Leg Curl
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
2
Leg Extension
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
3
Squat (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
4
Standing Calf Raise
1 Set
3 Sets
10 Reps
10 Reps
@6.5
@7
5
Leg Press
4 Sets
10 Reps
@7.5
6
Romanian Deadlift (Barbell)
1 Set
3 Sets
8 Reps
10 Reps
@7
@7.5
7
Hack Squat
1 Set
3 Sets
8 Reps
10 Reps
@7
@7.5
8
Reverse Lunge (Dumbbell)
1 Set
3 Sets
8 Reps
10 Reps
@7
@7.5
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
1.00 / 5
Charles O.Age 25, Man
2 months ago
4 years of prior experience
Less than expected strength gains
Significant modifications
This is the single most moronic program I’ve ever seen in my life… even professional bodybuilders wouldn’t be able to do all that volume and there were SOOOOO many completely redundant exercises.