3.0
(1 rating)
Program Description
12-week bodybuilding program designed to sculpt a Chad-like Physique. Each workout consists of exercises😭. Finishing each workout with 20-60 minutes on the incline treadmill because WHO’S GONNA CARRY THE BOATS!
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedJun 26, 2025 07:20
- Last EditedJul 10, 2025 01:17
Summary
Unleash your inner Chad with this intense 12-week Upper/Lower Split program designed for those ready to elevate their lifting game. Training seven days a week, this program combines targeted upper and lower body workouts with a focus on hypertrophy and strength. Each session includes a variety of exercises, from preacher curls to T-bar rows, ensuring balanced muscle development and maximum gains. Finish strong with cardio sessions to enhance endurance and recovery. Get ready to transform your physique and dominate the gym!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Middle Delts
9.7%
Triceps
9.5%
Front Delts
8.9%
Biceps
8.9%
Chest
8.4%
Abs
8.4%
Lats
7.8%
Forearms
6.7%
Rear Delts
5.3%
Hamstrings
5%
Quadriceps
4.2%
Glutes
2.8%
Lower Back
1.7%
Abductors
0.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Preacher Curl (Dumbbell)
1
1
5 reps
6 reps
RPE 9.5
RPE 6
2
Rear Delt Fly (Machine)
1
1
8 reps
5 reps
RPE 7.5
RPE 6
3
Single Arm Pushdown
1
1
5 reps
7 reps
RPE 8
RPE 6.5
4
T-Bar Row
1
1
8 reps
5 reps
RPE 6
RPE 8
5
Chest Fly (Machine)
1
1
6 reps
7 reps
RPE 10
RPE 8.5
6
Cable Trap Fly
1
8 reps
RPE 6.5
7
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5 reps
6 reps
RPE 9.5
RPE 6
2
Rear Delt Fly (Machine)
1
1
8 reps
5 reps
RPE 7.5
RPE 6
3
Single Arm Pushdown
1
1
5 reps
7 reps
RPE 8
RPE 6.5
4
T-Bar Row
1
1
8 reps
5 reps
RPE 6
RPE 8
5
Chest Fly (Machine)
1
1
6 reps
7 reps
RPE 10
RPE 8.5
6
Cable Trap Fly
1
8 reps
RPE 6.5
7
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5 reps
6 reps
RPE 9.5
RPE 6
2
Rear Delt Fly (Machine)
1
1
8 reps
5 reps
RPE 7.5
RPE 6
3
Single Arm Pushdown
1
1
5 reps
7 reps
RPE 8
RPE 6.5
4
T-Bar Row
1
1
8 reps
5 reps
RPE 6
RPE 8
5
Chest Fly (Machine)
1
1
6 reps
7 reps
RPE 10
RPE 8.5
6
Cable Trap Fly
1
8 reps
RPE 6.5
7
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5 reps
6 reps
RPE 9.5
RPE 6
2
Rear Delt Fly (Machine)
1
1
8 reps
5 reps
RPE 7.5
RPE 6
3
Single Arm Pushdown
1
1
5 reps
7 reps
RPE 8
RPE 6.5
4
T-Bar Row
1
1
8 reps
5 reps
RPE 6
RPE 8
5
Chest Fly (Machine)
1
1
6 reps
7 reps
RPE 10
RPE 8.5
6
Cable Trap Fly
1
8 reps
RPE 6.5
7
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5 reps
6 reps
RPE 9.5
RPE 6
2
Rear Delt Fly (Machine)
1
1
8 reps
5 reps
RPE 7.5
RPE 6
3
Single Arm Pushdown
1
1
5 reps
7 reps
RPE 8
RPE 6.5
4
T-Bar Row
1
1
8 reps
5 reps
RPE 6
RPE 8
5
Chest Fly (Machine)
1
1
6 reps
7 reps
RPE 10
RPE 8.5
6
Cable Trap Fly
1
8 reps
RPE 6.5
7
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5 reps
6 reps
RPE 9.5
RPE 6
2
Rear Delt Fly (Machine)
1
1
8 reps
5 reps
RPE 7.5
RPE 6
3
Single Arm Pushdown
1
1
5 reps
7 reps
RPE 8
RPE 6.5
4
T-Bar Row
1
1
8 reps
5 reps
RPE 6
RPE 8
5
Chest Fly (Machine)
1
1
6 reps
7 reps
RPE 10
RPE 8.5
6
Cable Trap Fly
1
8 reps
RPE 6.5
7
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5 reps
6 reps
RPE 9.5
RPE 6
2
Rear Delt Fly (Machine)
1
1
8 reps
5 reps
RPE 7.5
RPE 6
3
Single Arm Pushdown
1
1
5 reps
7 reps
RPE 8
RPE 6.5
4
T-Bar Row
1
1
8 reps
5 reps
RPE 6
RPE 8
5
Chest Fly (Machine)
1
1
6 reps
7 reps
RPE 10
RPE 8.5
6
Cable Trap Fly
1
8 reps
RPE 6.5
7
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5 reps
6 reps
RPE 9.5
RPE 6
2
Rear Delt Fly (Machine)
1
1
8 reps
5 reps
RPE 7.5
RPE 6
3
Single Arm Pushdown
1
1
5 reps
7 reps
RPE 8
RPE 6.5
4
T-Bar Row
1
1
8 reps
5 reps
RPE 6
RPE 8
5
Chest Fly (Machine)
1
1
6 reps
7 reps
RPE 10
RPE 8.5
6
Cable Trap Fly
1
8 reps
RPE 6.5
7
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5 reps
6 reps
RPE 9.5
RPE 6
2
Rear Delt Fly (Machine)
1
1
8 reps
5 reps
RPE 7.5
RPE 6
3
Single Arm Pushdown
1
1
5 reps
7 reps
RPE 8
RPE 6.5
4
T-Bar Row
1
1
8 reps
5 reps
RPE 6
RPE 8
5
Chest Fly (Machine)
1
1
6 reps
7 reps
RPE 10
RPE 8.5
6
Cable Trap Fly
1
8 reps
RPE 6.5
7
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5 reps
6 reps
RPE 9.5
RPE 6
2
Rear Delt Fly (Machine)
1
1
8 reps
5 reps
RPE 7.5
RPE 6
3
Single Arm Pushdown
1
1
5 reps
7 reps
RPE 8
RPE 6.5
4
T-Bar Row
1
1
8 reps
5 reps
RPE 6
RPE 8
5
Chest Fly (Machine)
1
1
6 reps
7 reps
RPE 10
RPE 8.5
6
Cable Trap Fly
1
8 reps
RPE 6.5
7
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5 reps
6 reps
RPE 9.5
RPE 6
2
Rear Delt Fly (Machine)
1
1
8 reps
5 reps
RPE 7.5
RPE 6
3
Single Arm Pushdown
1
1
5 reps
7 reps
RPE 8
RPE 6.5
4
T-Bar Row
1
1
8 reps
5 reps
RPE 6
RPE 8
5
Chest Fly (Machine)
1
1
6 reps
7 reps
RPE 10
RPE 8.5
6
Cable Trap Fly
1
8 reps
RPE 6.5
7
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5 reps
6 reps
RPE 9.5
RPE 6
2
Rear Delt Fly (Machine)
1
1
8 reps
5 reps
RPE 7.5
RPE 6
3
Single Arm Pushdown
1
1
5 reps
7 reps
RPE 8
RPE 6.5
4
T-Bar Row
1
1
8 reps
5 reps
RPE 6
RPE 8
5
Chest Fly (Machine)
1
1
6 reps
7 reps
RPE 10
RPE 8.5
6
Cable Trap Fly
1
8 reps
RPE 6.5
7
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
4 reps
RPE 10
2
Leg Extension
1
1
5 reps
7 reps
RPE 9.5
RPE 7.5
3
Hamstring Curl
1
6 reps
RPE 7.5
4
Decline Crunch
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
4 reps
RPE 10
2
Leg Extension
1
1
5 reps
7 reps
RPE 9.5
RPE 7.5
3
Hamstring Curl
1
6 reps
RPE 7.5
4
Decline Crunch
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
4 reps
RPE 10
2
Leg Extension
1
1
5 reps
7 reps
RPE 9.5
RPE 7.5
3
Hamstring Curl
1
6 reps
RPE 7.5
4
Decline Crunch
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
4 reps
RPE 10
2
Leg Extension
1
1
5 reps
7 reps
RPE 9.5
RPE 7.5
3
Hamstring Curl
1
6 reps
RPE 7.5
4
Decline Crunch
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
4 reps
RPE 10
2
Leg Extension
1
1
5 reps
7 reps
RPE 9.5
RPE 7.5
3
Hamstring Curl
1
6 reps
RPE 7.5
4
Decline Crunch
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
4 reps
RPE 10
2
Leg Extension
1
1
5 reps
7 reps
RPE 9.5
RPE 7.5
3
Hamstring Curl
1
6 reps
RPE 7.5
4
Decline Crunch
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
4 reps
RPE 10
2
Leg Extension
1
1
5 reps
7 reps
RPE 9.5
RPE 7.5
3
Hamstring Curl
1
6 reps
RPE 7.5
4
Decline Crunch
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
4 reps
RPE 10
2
Leg Extension
1
1
5 reps
7 reps
RPE 9.5
RPE 7.5
3
Hamstring Curl
1
6 reps
RPE 7.5
4
Decline Crunch
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
4 reps
RPE 10
2
Leg Extension
1
1
5 reps
7 reps
RPE 9.5
RPE 7.5
3
Hamstring Curl
1
6 reps
RPE 7.5
4
Decline Crunch
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
4 reps
RPE 10
2
Leg Extension
1
1
5 reps
7 reps
RPE 9.5
RPE 7.5
3
Hamstring Curl
1
6 reps
RPE 7.5
4
Decline Crunch
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
4 reps
RPE 10
2
Leg Extension
1
1
5 reps
7 reps
RPE 9.5
RPE 7.5
3
Hamstring Curl
1
6 reps
RPE 7.5
4
Decline Crunch
2
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
4 reps
RPE 10
2
Leg Extension
1
1
5 reps
7 reps
RPE 9.5
RPE 7.5
3
Hamstring Curl
1
6 reps
RPE 7.5
4
Decline Crunch
2
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8 reps
RPE 7
2
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
4
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
5
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
6
Kelso Shrug
1
4 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8 reps
RPE 7
2
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
4
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
5
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
6
Kelso Shrug
1
4 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8 reps
RPE 7
2
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
4
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
5
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
6
Kelso Shrug
1
4 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8 reps
RPE 7
2
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
4
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
5
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
6
Kelso Shrug
1
4 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8 reps
RPE 7
2
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
4
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
5
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
6
Kelso Shrug
1
4 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8 reps
RPE 7
2
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
4
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
5
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
6
Kelso Shrug
1
4 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8 reps
RPE 7
2
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
4
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
5
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
6
Kelso Shrug
1
4 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8 reps
RPE 7
2
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
4
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
5
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
6
Kelso Shrug
1
4 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8 reps
RPE 7
2
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
4
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
5
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
6
Kelso Shrug
1
4 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8 reps
RPE 7
2
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
4
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
5
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
6
Kelso Shrug
1
4 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8 reps
RPE 7
2
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
4
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
5
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
6
Kelso Shrug
1
4 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
8 reps
RPE 7
2
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
4
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
5
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
6
Kelso Shrug
1
4 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
4 reps
RPE 9.5
2
Hamstring Curl
1
1
6 reps
6 reps
RPE 9.5
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
4 reps
RPE 9.5
2
Hamstring Curl
1
1
6 reps
6 reps
RPE 9.5
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
4 reps
RPE 9.5
2
Hamstring Curl
1
1
6 reps
6 reps
RPE 9.5
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
4 reps
RPE 9.5
2
Hamstring Curl
1
1
6 reps
6 reps
RPE 9.5
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
4 reps
RPE 9.5
2
Hamstring Curl
1
1
6 reps
6 reps
RPE 9.5
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
4 reps
RPE 9.5
2
Hamstring Curl
1
1
6 reps
6 reps
RPE 9.5
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
4 reps
RPE 9.5
2
Hamstring Curl
1
1
6 reps
6 reps
RPE 9.5
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
4 reps
RPE 9.5
2
Hamstring Curl
1
1
6 reps
6 reps
RPE 9.5
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
4 reps
RPE 9.5
2
Hamstring Curl
1
1
6 reps
6 reps
RPE 9.5
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
4 reps
RPE 9.5
2
Hamstring Curl
1
1
6 reps
6 reps
RPE 9.5
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
4 reps
RPE 9.5
2
Hamstring Curl
1
1
6 reps
6 reps
RPE 9.5
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
4 reps
RPE 9.5
2
Hamstring Curl
1
1
6 reps
6 reps
RPE 9.5
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
3
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
4
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
5
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
3
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
4
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
5
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
3
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
4
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
5
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
3
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
4
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
5
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
3
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
4
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
5
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
3
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
4
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
5
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
3
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
4
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
5
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
3
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
4
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
5
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
3
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
4
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
5
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
3
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
4
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
5
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
3
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
4
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
5
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 7.5
RPE 6
3
Wide Grip Lat Pulldown
1
1
4 reps
6 reps
RPE 9
RPE 8
4
Chest Fly (Machine)
1
1
5 reps
6 reps
RPE 9.5
RPE 6.5
5
Lateral Raise (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
1
8 reps
8 reps
RPE 7.5
RPE 6
2
Decline Crunch
1
1
8 reps
8 reps
RPE 6.5
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Preacher Curl (Dumbbell)1 Set
1 Set
5 Reps
6 Reps
@9.5
@6
2
Rear Delt Fly (Machine)1 Set
1 Set
8 Reps
5 Reps
@7.5
@6
3
Single Arm Pushdown1 Set
1 Set
5 Reps
7 Reps
@8
@6.5
4
T-Bar Row1 Set
1 Set
8 Reps
5 Reps
@6
@8
5
Chest Fly (Machine)1 Set
1 Set
6 Reps
7 Reps
@10
@8.5
6
Cable Trap Fly1 Set
8 Reps
@6.5
7
Shoulder Press (Machine)1 Set
1 Set
6 Reps
6 Reps
@9
@7.5
Day 2
1
Hip Extension1 Set
4 Reps
@10
2
Leg Extension1 Set
1 Set
5 Reps
7 Reps
@9.5
@7.5
3
Hamstring Curl1 Set
6 Reps
@7.5
4
Decline Crunch2 Sets
8 Reps
@6
Day 3
1
Wrist Curls1 Set
1 Set
8 Reps
8 Reps
@7.5
@6
2
Decline Crunch1 Set
1 Set
8 Reps
8 Reps
@6.5
@6
Day 4
1
Rear Delt Fly (Machine)1 Set
8 Reps
@7
2
Preacher Curl (Dumbbell)1 Set
5 Reps
@10
3
V-Handle Tricep Pushdown (Cable)1 Set
1 Set
7 Reps
7 Reps
@7.5
@6
4
Wide Grip Lat Pulldown1 Set
1 Set
4 Reps
6 Reps
@9
@8
5
Chest Fly (Machine)1 Set
1 Set
5 Reps
6 Reps
@9.5
@6.5
6
Kelso Shrug1 Set
4 Reps
@9.5
7
Lateral Raise (Machine)1 Set
1 Set
6 Reps
6 Reps
@9
@7
Day 5
1
Leg Press1 Set
4 Reps
@9.5
2
Hamstring Curl1 Set
1 Set
6 Reps
6 Reps
@9.5
@8.5
Day 6
1
Preacher Curl (Dumbbell)1 Set
5 Reps
@10
2
V-Handle Tricep Pushdown (Cable)1 Set
1 Set
7 Reps
7 Reps
@7.5
@6
3
Wide Grip Lat Pulldown1 Set
1 Set
4 Reps
6 Reps
@9
@8
4
Chest Fly (Machine)1 Set
1 Set
5 Reps
6 Reps
@9.5
@6.5
5
Lateral Raise (Machine)1 Set
1 Set
6 Reps
6 Reps
@9
@7
Day 7
1
Wrist Curls1 Set
1 Set
8 Reps
8 Reps
@7.5
@6
2
Decline Crunch1 Set
1 Set
8 Reps
8 Reps
@6.5
@6
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
3.00 / 5
David D.Age 18, Man
2 months ago
3 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Significant modifications
SEVENTY NINE 😱