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BBLS Phase 1 Macrocycle 1

by Nick R.
1 athletes joined

Program Description

52 week challenge

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 05, 2025 06:31
  • Last Edited
    Oct 06, 2025 01:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.9%
Upper Back
10.9%
Chest
10.9%
Front Delts
10.9%
Biceps
8.7%
Quadriceps
7.6%
Middle Delts
7.6%
Hamstrings
7.1%
Lats
7.1%
Calves
5.4%
Glutes
4.9%
Rear Delts
3.8%
Abs
1.1%
Lower Back
1.1%
Adductors
1.1%
Forearms
0.5%
Abductors
0.5%
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START THE PROGRAM
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
70%
2
Bench Press (Close Grip)
4
10 reps
70%
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Bench Press (Close Grip)
4
8 reps
75%
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Bench Press (Close Grip)
4
6 reps
80%
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
4
Tricep Pushdown (Cable)
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
80%
2
Bench Press (Close Grip)
2
3 reps
80%
3
Lateral Raise (Dumbbell)
2
6 reps
RPE 7.5
4
Tricep Pushdown (Cable)
2
6 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Bench Press (Close Grip)
4
8 reps
75%
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Bench Press (Close Grip)
4
6 reps
80%
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Bench Press (Close Grip)
4
4 reps
85%
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
85%
2
Bench Press (Close Grip)
2
2 reps
85%
3
Lateral Raise (Dumbbell)
2
4 reps
RPE 8
4
Tricep Pushdown (Cable)
2
4 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
Bench Press (Close Grip)
4
6 reps
80%
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Bench Press (Close Grip)
4
4 reps
85%
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
90%
2
Bench Press (Close Grip)
4
2 reps
90%
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
4
Tricep Pushdown (Cable)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
90%
2
Bench Press (Close Grip)
2
1 reps
90%
3
Lateral Raise (Dumbbell)
2
5 reps
RPE 8
4
Tricep Pushdown (Cable)
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Bench Press (Close Grip)
4
4 reps
85%
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
90%
2
Bench Press (Close Grip)
4
2 reps
90%
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
95%
2
Bench Press (Barbell)
1
4 reps
85%
3
Bench Press (Close Grip)
1
AMRAP
95%
4
Bench Press (Close Grip)
1
4 reps
85%
5
Lateral Raise (Dumbbell)
2
6 reps
RPE 9
6
Tricep Pushdown (Cable)
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
50%
2
Bench Press (Close Grip)
2
5 reps
50%
3
Lateral Raise (Dumbbell)
2
6 reps
RPE 6
4
Tricep Pushdown (Cable)
2
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
70%
2
Pull-Up (Weighted)
4
10 reps
RPE 7.5
3
Dumbbell Row
4
12 reps
RPE 7.5
4
Seated Calf Raise
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
75%
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Dumbbell Row
4
12 reps
RPE 7.5
4
Seated Calf Raise
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
80%
2
Pull-Up (Weighted)
4
6 reps
RPE 8
3
Dumbbell Row
4
12 reps
RPE 7.5
4
Seated Calf Raise
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
80%
2
Pull-Up (Weighted)
2
3 reps
RPE 8
3
Bent Over Row (Dumbbell)
2
6 reps
RPE 8
4
Seated Calf Raise
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
75%
2
Pull-Up (Weighted)
4
8 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Seated Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
80%
2
Pull-Up (Weighted)
4
6 reps
RPE 8.5
3
Dumbbell Row
4
10 reps
RPE 8
4
Seated Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
85%
2
Pull-Up (Weighted)
4
4 reps
RPE 8.5
3
Dumbbell Row
4
10 reps
RPE 8
4
Seated Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
85%
2
Pull-Up (Weighted)
2
2 reps
RPE 9.5
3
Bent Over Row (Dumbbell)
2
4 reps
RPE 9
4
Seated Calf Raise
2
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
80%
2
Pull-Up (Weighted)
4
6 reps
RPE 8.5
3
Dumbbell Row
4
10 reps
RPE 8
4
Seated Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
85%
2
Pull-Up (Weighted)
4
4 reps
RPE 9.5
3
Dumbbell Row
4
10 reps
RPE 8
4
Seated Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
90%
2
Pull-Up (Weighted)
4
2 reps
RPE 9.5
3
Dumbbell Row
4
10 reps
RPE 8
4
Seated Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
90%
2
Pull-Up (Weighted)
2
1 reps
RPE 9.5
3
Bent Over Row (Dumbbell)
2
5 reps
RPE 8
4
Seated Calf Raise
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
85%
2
Pull-Up (Weighted)
4
4 reps
RPE 9
3
Dumbbell Row
4
8 reps
RPE 9
4
Seated Calf Raise
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
90%
2
Pull-Up (Weighted)
4
2 reps
RPE 9.5
3
Dumbbell Row
4
8 reps
RPE 9
4
Seated Calf Raise
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
1
4 reps
85%
3
Pull-Up (Weighted)
1
AMRAP
95%
4
Pull-Up (Weighted)
1
4 reps
85%
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 9
6
Seated Calf Raise
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
50%
2
Pull-Up (Weighted)
2
5 reps
RPE 6
3
Bent Over Row (Dumbbell)
2
5 reps
RPE 6
4
Seated Calf Raise
2
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
10 reps
RPE 7.5
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7.5
3
Alternating Dumbbell Curl
4
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8 reps
RPE 8
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7.5
3
Alternating Dumbbell Curl
4
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
RPE 8
2
Rear Delt Fly (Machine)
4
12 reps
RPE 7.5
3
Alternating Dumbbell Curl
4
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
3 reps
80%
2
Rear Delt Fly (Machine)
2
6 reps
RPE 8
3
Alternating Dumbbell Curl
2
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8 reps
RPE 8
2
Rear Delt Fly (Machine)
4
10 reps
RPE 8
3
Alternating Dumbbell Curl
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
RPE 8.5
2
Rear Delt Fly (Machine)
4
10 reps
RPE 8
3
Alternating Dumbbell Curl
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
4 reps
RPE 9
2
Rear Delt Fly (Machine)
4
10 reps
RPE 8
3
Alternating Dumbbell Curl
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
2 reps
85%
2
Rear Delt Fly (Machine)
2
4 reps
RPE 9
3
Alternating Dumbbell Curl
2
4 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6 reps
RPE 9
2
Rear Delt Fly (Machine)
4
10 reps
RPE 8
3
Alternating Dumbbell Curl
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
4 reps
RPE 9
2
Rear Delt Fly (Machine)
4
10 reps
RPE 8
3
Alternating Dumbbell Curl
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
2 reps
RPE 9.5
2
Rear Delt Fly (Machine)
4
10 reps
RPE 8
3
Alternating Dumbbell Curl
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
1 reps
90%
2
Rear Delt Fly (Machine)
2
5 reps
RPE 8
3
Alternating Dumbbell Curl
2
5 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
4 reps
RPE 9
2
Rear Delt Fly (Machine)
4
8 reps
RPE 9
3
Alternating Dumbbell Curl
4
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
2 reps
RPE 9.5
2
Rear Delt Fly (Machine)
4
8 reps
RPE 9
3
Alternating Dumbbell Curl
4
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
AMRAP
95%
2
Military Press (Barbell)
1
4 reps
85%
3
Rear Delt Fly (Machine)
2
4-6 reps
RPE 9
4
Alternating Dumbbell Curl
2
4-6 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
4-6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
5 reps
50%
2
Rear Delt Fly (Machine)
2
5 reps
RPE 6
3
Alternating Dumbbell Curl
2
5 reps
RPE 6
4
Lateral Raise (Dumbbell)
2
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
70%
2
Leg Press (45 Degrees)
4
10 reps
70%
3
Leg Curl
4
12 reps
RPE 7.5
4
Calf Raise (Leg Press)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Leg Press (45 Degrees)
4
8 reps
75%
3
Leg Curl
4
12 reps
RPE 7.5
4
Calf Raise (Leg Press)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Leg Press (45 Degrees)
4
6 reps
80%
3
Leg Curl
4
12 reps
RPE 7.5
4
Calf Raise (Leg Press)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
80%
2
Leg Press (45 Degrees)
2
3 reps
80%
3
Leg Curl
2
6 reps
RPE 8
4
Calf Raise (Leg Press)
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
75%
2
Leg Press (45 Degrees)
4
8 reps
75%
3
Leg Curl
4
10 reps
RPE 8
4
Calf Raise (Leg Press)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Leg Press (45 Degrees)
4
6 reps
80%
3
Leg Curl
4
10 reps
RPE 8
4
Calf Raise (Leg Press)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Leg Press (45 Degrees)
4
4 reps
85%
3
Leg Curl
4
10 reps
RPE 8
4
Calf Raise (Leg Press)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
85%
2
Leg Press (45 Degrees)
2
2 reps
85%
3
Leg Curl
2
4 reps
RPE 9
4
Calf Raise (Leg Press)
2
4 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Leg Press (45 Degrees)
4
6 reps
80%
3
Leg Curl
4
10 reps
RPE 8
4
Calf Raise (Leg Press)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Leg Press (45 Degrees)
4
4 reps
85%
3
Leg Curl
4
10 reps
RPE 8
4
Calf Raise (Leg Press)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
90%
2
Leg Press (45 Degrees)
4
2 reps
90%
3
Leg Curl
4
10 reps
RPE 8
4
Calf Raise (Leg Press)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
90%
2
Leg Press (45 Degrees)
2
1 reps
90%
3
Leg Curl
2
5 reps
RPE 8
4
Calf Raise (Leg Press)
2
5 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Leg Press (45 Degrees)
4
4 reps
85%
3
Leg Curl
4
8 reps
RPE 9
4
Calf Raise (Leg Press)
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
90%
2
Leg Press (45 Degrees)
4
2 reps
90%
3
Leg Curl
4
8 reps
RPE 9
4
Calf Raise (Leg Press)
4
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Squat (Barbell)
1
4 reps
85%
3
Leg Press (45 Degrees)
1
AMRAP
95%
4
Leg Press (45 Degrees)
1
4 reps
85%
5
Leg Curl
2
4-6 reps
RPE 9
6
Calf Raise (Leg Press)
2
4-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
50%
2
Leg Press (45 Degrees)
2
5 reps
50%
3
Leg Curl
2
5 reps
RPE 6
4
Calf Raise (Leg Press)
2
5 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
70%
2
Bench Press (Barbell)
4
10 reps
70%
3
Seated Row (Cable)
4
12 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
75%
2
Bench Press (Barbell)
4
8 reps
75%
3
Seated Row (Cable)
4
12 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
80%
2
Bench Press (Barbell)
4
6 reps
80%
3
Seated Row (Cable)
4
12 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3 reps
80%
2
Bench Press (Barbell)
2
3 reps
80%
3
Seated Row (Cable)
2
6 reps
RPE 8
4
Bicep Curl (Barbell)
2
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
75%
2
Bench Press (Barbell)
4
8 reps
75%
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
80%
2
Bench Press (Barbell)
4
6 reps
80%
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4 reps
85%
2
Bench Press (Barbell)
4
4 reps
85%
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2 reps
85%
2
Bench Press (Barbell)
2
2 reps
85%
3
Seated Row (Cable)
2
4 reps
RPE 9
4
Bicep Curl (Barbell)
2
4 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
80%
2
Bench Press (Barbell)
4
6 reps
80%
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4 reps
85%
2
Bench Press (Barbell)
4
4 reps
85%
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2 reps
90%
2
Bench Press (Barbell)
4
2 reps
90%
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Bicep Curl (Barbell)
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
3 reps
80%
2
Bench Press (Barbell)
2
3 reps
80%
3
Seated Row (Cable)
2
6 reps
RPE 8
4
Bicep Curl (Barbell)
2
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4 reps
85%
2
Bench Press (Barbell)
4
4 reps
85%
3
Seated Row (Cable)
4
8 reps
RPE 9
4
Bicep Curl (Barbell)
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
2 reps
90%
2
Bench Press (Barbell)
4
2 reps
90%
3
Seated Row (Cable)
4
8 reps
RPE 9
4
Bicep Curl (Barbell)
4
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
95%
2
Incline Bench Press (Barbell)
1
4 reps
85%
3
Bench Press (Barbell)
1
AMRAP
95%
4
Bench Press (Barbell)
1
4 reps
85%
5
Seated Row (Cable)
2
4-6 reps
RPE 9
6
Bicep Curl (Barbell)
2
4-6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
50%
2
Bench Press (Barbell)
2
5 reps
50%
3
Seated Row (Cable)
2
5 reps
RPE 6
4
Bicep Curl (Barbell)
2
5 reps
RPE 6
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
70%
2
Bench Press (Close Grip)
4 Sets
10 Reps
70%
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7.5
4
Tricep Pushdown (Cable)
4 Sets
12 Reps
@7.5
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
70%
2
Pull-Up (Weighted)
4 Sets
10 Reps
@7.5
3
Dumbbell Row
4 Sets
12 Reps
@7.5
4
Seated Calf Raise
4 Sets
12 Reps
@7.5
Day 3
1
Military Press (Barbell)
4 Sets
10 Reps
@7.5
2
Rear Delt Fly (Machine)
4 Sets
12 Reps
@7.5
3
Alternating Dumbbell Curl
4 Sets
12 Reps
@7.5
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7.5
Day 4
1
Squat (Barbell)
4 Sets
10 Reps
70%
2
Leg Press (45 Degrees)
4 Sets
10 Reps
70%
3
Leg Curl
4 Sets
12 Reps
@7.5
4
Calf Raise (Leg Press)
4 Sets
12 Reps
@7.5
Day 5
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
70%
2
Bench Press (Barbell)
4 Sets
10 Reps
70%
3
Seated Row (Cable)
4 Sets
12 Reps
@7.5
4
Bicep Curl (Barbell)
4 Sets
12 Reps
@7.5