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BoostcampPNG

Swole Squad Goals

by Lemmy J.
3 athletes joined

Program Description

5 day, full body 12 week squad goals. From the bar to the gym

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 11, 2026 02:33
  • Last Edited
    Jan 11, 2026 03:48
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.7%
Triceps
13.2%
Biceps
12.6%
Lats
12%
Front Delts
10.5%
Chest
7.2%
Middle Delts
6.3%
Quadriceps
4.2%
Hamstrings
4.2%
Abs
3.6%
Rear Delts
3%
Glutes
2.4%
Forearms
2.4%
Adductors
1.2%
Calves
1.2%
Stretching
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
3
10 reps
8 reps
RPE 6
RPE 9
2
Leg Curl
1
2
12 reps
10 reps
RPE 6
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 6
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 10
5
Dead Bug
2
10 reps
RPE 10
6
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Leg Curl
1
2
12 reps
10 reps
RPE 6
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 6
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 10
5
Dead Bug
2
10 reps
RPE 10
6
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Leg Curl
1
2
12 reps
10 reps
RPE 6
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 6
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 10
5
Dead Bug
2
10 reps
RPE 10
6
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Leg Curl
1
2
12 reps
10 reps
RPE 6
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 6
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 10
5
Dead Bug
2
10 reps
RPE 10
6
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Leg Curl
1
2
12 reps
10 reps
RPE 6
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 6
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 10
5
Dead Bug
2
10 reps
RPE 10
6
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Leg Curl
1
2
12 reps
10 reps
RPE 6
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 6
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 10
5
Dead Bug
2
10 reps
RPE 10
6
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Leg Curl
1
2
12 reps
10 reps
RPE 6
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 6
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 10
5
Dead Bug
2
10 reps
RPE 10
6
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Leg Curl
1
2
12 reps
10 reps
RPE 6
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 6
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 10
5
Dead Bug
2
10 reps
RPE 10
6
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Leg Curl
1
2
12 reps
10 reps
RPE 6
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 6
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 10
5
Dead Bug
2
10 reps
RPE 10
6
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Leg Curl
1
2
12 reps
10 reps
RPE 6
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 6
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 10
5
Dead Bug
2
10 reps
RPE 10
6
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Leg Curl
1
2
12 reps
10 reps
RPE 6
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 6
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 10
5
Dead Bug
2
10 reps
RPE 10
6
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Leg Curl
1
2
12 reps
10 reps
RPE 6
RPE 9
3
Leg Extension
1
2
12 reps
10 reps
RPE 6
RPE 9
4
Seated Calf Raise
2
15 reps
RPE 10
5
Dead Bug
2
10 reps
RPE 10
6
Plank
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Pec Fly (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Lateral Raise (Cable)
2
15 reps
RPE 9
5
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Tricep Kickback
1
1
15 reps
15 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Pec Fly (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Lateral Raise (Cable)
2
15 reps
RPE 9
5
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Tricep Kickback
1
1
15 reps
15 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Pec Fly (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Lateral Raise (Cable)
2
15 reps
RPE 9
5
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Tricep Kickback
1
1
15 reps
15 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Pec Fly (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Lateral Raise (Cable)
2
15 reps
RPE 9
5
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Tricep Kickback
1
1
15 reps
15 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Pec Fly (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Lateral Raise (Cable)
2
15 reps
RPE 9
5
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Tricep Kickback
1
1
15 reps
15 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Pec Fly (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Lateral Raise (Cable)
2
15 reps
RPE 9
5
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Tricep Kickback
1
1
15 reps
15 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Pec Fly (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Lateral Raise (Cable)
2
15 reps
RPE 9
5
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Tricep Kickback
1
1
15 reps
15 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Pec Fly (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Lateral Raise (Cable)
2
15 reps
RPE 9
5
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Tricep Kickback
1
1
15 reps
15 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Pec Fly (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Lateral Raise (Cable)
2
15 reps
RPE 9
5
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Tricep Kickback
1
1
15 reps
15 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Pec Fly (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Lateral Raise (Cable)
2
15 reps
RPE 9
5
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Tricep Kickback
1
1
15 reps
15 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Pec Fly (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Lateral Raise (Cable)
2
15 reps
RPE 9
5
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Tricep Kickback
1
1
15 reps
15 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Pec Fly (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Incline Bench Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Lateral Raise (Cable)
2
15 reps
RPE 9
5
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Tricep Kickback
1
1
15 reps
15 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Face Pull
2
15 reps
RPE 9
5
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Face Pull
2
15 reps
RPE 9
5
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Face Pull
2
15 reps
RPE 9
5
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Face Pull
2
15 reps
RPE 9
5
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Face Pull
2
15 reps
RPE 9
5
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Face Pull
2
15 reps
RPE 9
5
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Face Pull
2
15 reps
RPE 9
5
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Face Pull
2
15 reps
RPE 9
5
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Face Pull
2
15 reps
RPE 9
5
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Face Pull
2
15 reps
RPE 9
5
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Face Pull
2
15 reps
RPE 9
5
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 9
3
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 6
RPE 9
4
Face Pull
2
15 reps
RPE 9
5
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
3
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4A
Lateral Raise (Cable)
2
12 reps
RPE 9
4B
Upright Row (Barbell)
2
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
3
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4A
Lateral Raise (Cable)
2
12 reps
RPE 9
4B
Upright Row (Barbell)
2
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
3
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4A
Lateral Raise (Cable)
2
12 reps
RPE 9
4B
Upright Row (Barbell)
2
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
3
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4A
Lateral Raise (Cable)
2
12 reps
RPE 9
4B
Upright Row (Barbell)
2
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
3
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4A
Lateral Raise (Cable)
2
12 reps
RPE 9
4B
Upright Row (Barbell)
2
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
3
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4A
Lateral Raise (Cable)
2
12 reps
RPE 9
4B
Upright Row (Barbell)
2
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
3
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4A
Lateral Raise (Cable)
2
12 reps
RPE 9
4B
Upright Row (Barbell)
2
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
3
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4A
Lateral Raise (Cable)
2
12 reps
RPE 9
4B
Upright Row (Barbell)
2
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
3
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4A
Lateral Raise (Cable)
2
12 reps
RPE 9
4B
Upright Row (Barbell)
2
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
3
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4A
Lateral Raise (Cable)
2
12 reps
RPE 9
4B
Upright Row (Barbell)
2
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
3
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4A
Lateral Raise (Cable)
2
12 reps
RPE 9
4B
Upright Row (Barbell)
2
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
3
Incline Bench Press (Barbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
4A
Lateral Raise (Cable)
2
12 reps
RPE 9
4B
Upright Row (Barbell)
2
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
15 reps
12 reps
RPE 6
RPE 9
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
15 reps
10 reps
RPE 6
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 7
4
Cross-body Lat Pull
2
12 reps
RPE 6
5
Bayesian Curl
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
15 reps
10 reps
RPE 6
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 7
4
Cross-body Lat Pull
2
12 reps
RPE 6
5
Bayesian Curl
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
15 reps
10 reps
RPE 6
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 7
4
Cross-body Lat Pull
2
12 reps
RPE 6
5
Bayesian Curl
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
15 reps
10 reps
RPE 6
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 7
4
Cross-body Lat Pull
2
12 reps
RPE 6
5
Bayesian Curl
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
15 reps
10 reps
RPE 6
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 7
4
Cross-body Lat Pull
2
12 reps
RPE 6
5
Bayesian Curl
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
15 reps
10 reps
RPE 6
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 7
4
Cross-body Lat Pull
2
12 reps
RPE 6
5
Bayesian Curl
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
15 reps
10 reps
RPE 6
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 7
4
Cross-body Lat Pull
2
12 reps
RPE 6
5
Bayesian Curl
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
15 reps
10 reps
RPE 6
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 7
4
Cross-body Lat Pull
2
12 reps
RPE 6
5
Bayesian Curl
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
15 reps
10 reps
RPE 6
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 7
4
Cross-body Lat Pull
2
12 reps
RPE 6
5
Bayesian Curl
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
15 reps
10 reps
RPE 6
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 7
4
Cross-body Lat Pull
2
12 reps
RPE 6
5
Bayesian Curl
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
15 reps
10 reps
RPE 6
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 7
4
Cross-body Lat Pull
2
12 reps
RPE 6
5
Bayesian Curl
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
2
15 reps
10 reps
RPE 6
RPE 9
2
Single Arm Row (Dumbbell)
1
2
10 reps
8 reps
RPE 6
RPE 9
3
Wide Grip Lat Pulldown
1
2
15 reps
12 reps
RPE 6
RPE 7
4
Cross-body Lat Pull
2
12 reps
RPE 6
5
Bayesian Curl
1
2
15 reps
12 reps
RPE 6
RPE 9
6
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
@6
@9
2
Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@6
@9
3
Leg Extension
1 Set
2 Sets
12 Reps
10 Reps
@6
@9
4
Seated Calf Raise
2 Sets
15 Reps
@10
5
Dead Bug
2 Sets
10 Reps
@10
6
Plank
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@6
@9
2
Pec Fly (Dumbbell)
1 Set
2 Sets
15 Reps
12 Reps
@6
@9
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@6
@9
4
Lateral Raise (Cable)
2 Sets
15 Reps
@9
5
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@6
@9
6
Tricep Kickback
1 Set
1 Set
15 Reps
15 Reps
@6
@9
Day 3
1
Chest Supported Row (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@6
@9
2
Lat Pulldown
1 Set
2 Sets
15 Reps
12 Reps
@6
@9
3
Seated Row (Cable)
1 Set
2 Sets
10 Reps
8 Reps
@6
@9
4
Face Pull
2 Sets
15 Reps
@9
5
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@6
@9
6
Hammer Curl (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@6
@9
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@6
@9
2
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@9
3
Incline Bench Press (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@6
@9
4A
Lateral Raise (Cable)
2 Sets
12 Reps
@9
4B
Upright Row (Barbell)
2 Sets
12 Reps
@9
5
Overhead Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@6
@9
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@9
Day 5
1
Lat Pulldown (Close Grip)
1 Set
2 Sets
15 Reps
10 Reps
@6
@9
2
Single Arm Row (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@6
@9
3
Wide Grip Lat Pulldown
1 Set
2 Sets
15 Reps
12 Reps
@6
@7
4
Cross-body Lat Pull
2 Sets
12 Reps
@6
5
Bayesian Curl
1 Set
2 Sets
15 Reps
12 Reps
@6
@9
6
Hammer Curl (Dumbbell)
2 Sets
15 Reps
@8