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!
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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
18 days ago
3 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Significant modifications
SEVENTY NINE 😱