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BoostcampPNG

muscle mass program

by elias v
1 athletes joined

Program Description

This program is for max muscle gains and you need full gym for this

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 10, 2024 06:57
  • Last Edited
    Jun 18, 2025 07:55

Summary

Transform your physique with this comprehensive 12-week muscle mass program designed for dedicated lifters. Comprising four intense training days each week, you'll engage in a variety of compound and isolation exercises, including barbell squats, deadlifts, and bench presses, to maximize strength and hypertrophy. Each session is meticulously structured to challenge your muscles and promote growth, ensuring you stay motivated and on track. Equip yourself with a full gym and get ready to build serious muscle!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
12 reps
6 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Deadlift (Barbell)
1
1
6 reps
2 reps
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
AMRAP
RPE 10
4
Leg Curl
4
AMRAP
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
7
Seated Calf Raise
2
AMRAP
RPE 10
8
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Face Pull
3
AMRAP
RPE 10
3
Seated Military Press (Smith Machine)
2
AMRAP
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
2
Reverse Pec Deck
3
AMRAP
RPE 10
3
Behind-The-Neck Press (Smith Machine)
2
12 reps
RPE 10
4
Seated Front Raise
3
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Lying Side Lateral Raise
2
AMRAP
RPE 10
7
Shrug (Barbell)
2
12 reps
RPE 10
8
Shrug (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Pec Deck (Machine)
2
12 reps
RPE 10
4
Incline Cable Fly
4
12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Preacher Curl (Dumbbell)
3
AMRAP
RPE 10
7
Hammer Curl
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
T-Bar Row
1
20 reps
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
Lat Pulldown (Close Grip)
3
AMRAP
RPE 10
5
Single Arm Iso Row
2
AMRAP
RPE 10
6
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
9
Seated Dip (Machine)
4
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
6 Reps
4 Reps
@10
@10
@10
@10
2
Deadlift (Barbell)
1 Set
1 Set
6 Reps
2 Reps
@10
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
AMRAP
@10
4
Leg Curl
4 Sets
AMRAP
@10
5
Leg Extension
3 Sets
12 Reps
@10
6
Straight Leg Calf Raise
2 Sets
2 Sets
12 Reps
20 Reps
@10
@10
7
Seated Calf Raise
2 Sets
AMRAP
@10
8
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
AMRAP
@10
3
Pec Deck (Machine)
2 Sets
12 Reps
@10
4
Incline Cable Fly
4 Sets
12 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
AMRAP
@10
6
Preacher Curl (Dumbbell)
3 Sets
AMRAP
@10
7
Hammer Curl
3 Sets
AMRAP
@10
Day 4
1
Barbell Row
2 Sets
10 Reps
@10
2
T-Bar Row
1 Set
20 Reps
@10
3
Standing Pullover (Cable)
2 Sets
AMRAP
@10
4
Lat Pulldown (Close Grip)
3 Sets
AMRAP
@10
5
Single Arm Iso Row
2 Sets
AMRAP
@10
6
Seated Wide-Grip Row (Cable)
2 Sets
15 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
8
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
9
Seated Dip (Machine)
4 Sets
AMRAP
@10
Day 2
1
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
2
Face Pull
3 Sets
AMRAP
@10
3
Seated Military Press (Smith Machine)
2 Sets
AMRAP
@10
4
Seated Front Raise
3 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
6
Lying Side Lateral Raise
2 Sets
AMRAP
@10
7
Shrug (Barbell)
2 Sets
12 Reps
@10
8
Shrug (Dumbbell)
3 Sets
15 Reps
@10