Program Description
Getting after it one day at a time. I will be implementing the workouts to include cardio and two muscle groups per workout which are hit twice a week. 1.) Arms (3 workouts) and Chest (2 workouts) 2.) Shoulders (3 workouts) and Back (2 workouts) 3.) Legs (2-3 workouts) and Arms (2 workouts) 4.) Chest (3 workouts) and Shoulders (2 workouts) 5.) Back (3 workouts) and Legs (2 workouts)
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout80 minutes
- CreatedFeb 26, 2025 01:47
- Last EditedJul 19, 2025 10:10
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Alternating Dumbbell Curl
5
15 reps
RPE 8
3
Hammer Curl (Dumbbell)
5
12 reps
RPE 8
4
Single Arm Overhead Tricep Extension
5
15 reps
RPE 7
5
Incline Chest Fly (Dumbbell)
5
15 reps
RPE 7
6
Incline Bench Press (Barbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Incline Hammer Curl (Dumbbell)
5
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
5
20 reps
RPE 7.5
4
Overhead Cable Curl
5
15 reps
RPE 7.5
5
Cable Crossover
5
15 reps
RPE 7.5
6
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Seated Dumbbell Curl
5
15 reps
RPE 8
3
Cross Body Hammer Curl
5
12 reps
RPE 7.5
4
Tricep Kickback
5
20 reps
RPE 6.5
5
Decline Bench Press (Barbell)
5
10 reps
RPE 8
6
Incline Bench Press (Barbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Alternate Incline Dumbbell Curl
5
12 reps
RPE 8
3
Reverse Cable Curl
5
15 reps
RPE 7.5
4
Dip (Bodyweight)
5
15 reps
RPE 7
5
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
6
Straight-Arm Dumbbell Pullover
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Alternating Dumbbell Curl
5
15 reps
RPE 8
3
Hammer Curl (Dumbbell)
5
12 reps
RPE 8
4
Single Arm Overhead Tricep Extension
5
15 reps
RPE 7
5
Incline Chest Fly (Dumbbell)
5
15 reps
RPE 7
6
Incline Bench Press (Barbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Incline Hammer Curl (Dumbbell)
5
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
5
20 reps
RPE 7.5
4
Overhead Cable Curl
5
15 reps
RPE 7.5
5
Cable Crossover
5
15 reps
RPE 7.5
6
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Seated Dumbbell Curl
5
15 reps
RPE 8
3
Cross Body Hammer Curl
5
12 reps
RPE 7.5
4
Tricep Kickback
5
20 reps
RPE 6.5
5
Decline Bench Press (Barbell)
5
10 reps
RPE 8
6
Incline Bench Press (Barbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Alternate Incline Dumbbell Curl
5
12 reps
RPE 8
3
Reverse Cable Curl
5
15 reps
RPE 7.5
4
Dip (Bodyweight)
5
15 reps
RPE 7
5
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
6
Straight-Arm Dumbbell Pullover
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Alternating Dumbbell Curl
5
15 reps
RPE 8
3
Hammer Curl (Dumbbell)
5
12 reps
RPE 8
4
Single Arm Overhead Tricep Extension
5
15 reps
RPE 7
5
Incline Chest Fly (Dumbbell)
5
15 reps
RPE 7
6
Incline Bench Press (Barbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Incline Hammer Curl (Dumbbell)
5
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
5
20 reps
RPE 7.5
4
Overhead Cable Curl
5
15 reps
RPE 7.5
5
Cable Crossover
5
15 reps
RPE 7.5
6
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Seated Dumbbell Curl
5
15 reps
RPE 8
3
Cross Body Hammer Curl
5
12 reps
RPE 7.5
4
Tricep Kickback
5
20 reps
RPE 6.5
5
Decline Bench Press (Barbell)
5
10 reps
RPE 8
6
Incline Bench Press (Barbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Alternate Incline Dumbbell Curl
5
12 reps
RPE 8
3
Reverse Cable Curl
5
15 reps
RPE 7.5
4
Dip (Bodyweight)
5
15 reps
RPE 7
5
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
6
Straight-Arm Dumbbell Pullover
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Alternating Dumbbell Curl
5
15 reps
RPE 8
3
Hammer Curl (Dumbbell)
5
12 reps
RPE 8
4
Single Arm Overhead Tricep Extension
5
15 reps
RPE 7
5
Incline Chest Fly (Dumbbell)
5
15 reps
RPE 7
6
Incline Bench Press (Barbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Incline Hammer Curl (Dumbbell)
5
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
5
20 reps
RPE 7.5
4
Overhead Cable Curl
5
15 reps
RPE 7.5
5
Cable Crossover
5
15 reps
RPE 7.5
6
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Seated Dumbbell Curl
5
15 reps
RPE 8
3
Cross Body Hammer Curl
5
12 reps
RPE 7.5
4
Tricep Kickback
5
20 reps
RPE 6.5
5
Decline Bench Press (Barbell)
5
10 reps
RPE 8
6
Incline Bench Press (Barbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Alternate Incline Dumbbell Curl
5
12 reps
RPE 8
3
Reverse Cable Curl
5
15 reps
RPE 7.5
4
Dip (Bodyweight)
5
15 reps
RPE 7
5
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
6
Straight-Arm Dumbbell Pullover
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Arnold Press
5
10 reps
RPE 8
3A
Front Raise
5
12 reps
RPE 7
3B
Lateral Raise (Dumbbell)
5
15 reps
RPE 6.5
4
External Rotation With Cable
5
15 reps
RPE 7
5
Single Arm Landmine Row
5
25 reps
RPE 7.5
6
Incline Dumbbell Row
5
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 8.5
3
Seated Front Raise
5
12 reps
RPE 7.5
4
Lying Rear Lateral Raise
5
15 reps
RPE 7
5
V-Bar Pull-Down
5
15 reps
RPE 7
6
Shrug (Dumbbell)
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Barbell Shoulder Press
5
10 reps
RPE 8.5
3
Rear Delt Row (Barbell)
5
12 reps
RPE 8.5
4
Rear Delt Fly (Cable)
5
15 reps
RPE 7
5
T-Bar Row
5
15 reps
RPE 7
6
One Arm Bent Over Row
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Bent Over Dumbbell Rear Delt Raise
5
15 reps
RPE 7.5
3
One-Arm Side Laterals
5
15 reps
RPE 7
4
Standing Palm-In One-Arm
5
12 reps
RPE 8
5
Seated Good Mornings
5
12 reps
RPE 7.5
6
One Arm Bent Over Row
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Arnold Press
5
10 reps
RPE 8
3A
Front Raise
5
12 reps
RPE 7
3B
Lateral Raise (Dumbbell)
5
15 reps
RPE 6.5
4
External Rotation With Cable
5
15 reps
RPE 7
5
Single Arm Landmine Row
5
25 reps
RPE 7.5
6
Incline Dumbbell Row
5
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 8.5
3
Seated Front Raise
5
12 reps
RPE 7.5
4
Lying Rear Lateral Raise
5
15 reps
RPE 7
5
V-Bar Pull-Down
5
15 reps
RPE 7
6
Shrug (Dumbbell)
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Barbell Shoulder Press
5
10 reps
RPE 8.5
3
Rear Delt Row (Barbell)
5
12 reps
RPE 8.5
4
Rear Delt Fly (Cable)
5
15 reps
RPE 7
5
T-Bar Row
5
15 reps
RPE 7
6
One Arm Bent Over Row
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Bent Over Dumbbell Rear Delt Raise
5
15 reps
RPE 7.5
3
One-Arm Side Laterals
5
15 reps
RPE 7
4
Standing Palm-In One-Arm
5
12 reps
RPE 8
5
Seated Good Mornings
5
12 reps
RPE 7.5
6
One Arm Bent Over Row
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Arnold Press
5
10 reps
RPE 8
3A
Front Raise
5
12 reps
RPE 7
3B
Lateral Raise (Dumbbell)
5
15 reps
RPE 6.5
4
External Rotation With Cable
5
15 reps
RPE 7
5
Single Arm Landmine Row
5
25 reps
RPE 7.5
6
Incline Dumbbell Row
5
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 8.5
3
Seated Front Raise
5
12 reps
RPE 7.5
4
Lying Rear Lateral Raise
5
15 reps
RPE 7
5
V-Bar Pull-Down
5
15 reps
RPE 7
6
Shrug (Dumbbell)
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Barbell Shoulder Press
5
10 reps
RPE 8.5
3
Rear Delt Row (Barbell)
5
12 reps
RPE 8.5
4
Rear Delt Fly (Cable)
5
15 reps
RPE 7
5
T-Bar Row
5
15 reps
RPE 7
6
One Arm Bent Over Row
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Bent Over Dumbbell Rear Delt Raise
5
15 reps
RPE 7.5
3
One-Arm Side Laterals
5
15 reps
RPE 7
4
Standing Palm-In One-Arm
5
12 reps
RPE 8
5
Seated Good Mornings
5
12 reps
RPE 7.5
6
One Arm Bent Over Row
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Arnold Press
5
10 reps
RPE 8
3A
Front Raise
5
12 reps
RPE 7
3B
Lateral Raise (Dumbbell)
5
15 reps
RPE 6.5
4
External Rotation With Cable
5
15 reps
RPE 7
5
Single Arm Landmine Row
5
25 reps
RPE 7.5
6
Incline Dumbbell Row
5
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 8.5
3
Seated Front Raise
5
12 reps
RPE 7.5
4
Lying Rear Lateral Raise
5
15 reps
RPE 7
5
V-Bar Pull-Down
5
15 reps
RPE 7
6
Shrug (Dumbbell)
5
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Barbell Shoulder Press
5
10 reps
RPE 8.5
3
Rear Delt Row (Barbell)
5
12 reps
RPE 8.5
4
Rear Delt Fly (Cable)
5
15 reps
RPE 7
5
T-Bar Row
5
15 reps
RPE 7
6
One Arm Bent Over Row
5
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Bent Over Dumbbell Rear Delt Raise
5
15 reps
RPE 7.5
3
One-Arm Side Laterals
5
15 reps
RPE 7
4
Standing Palm-In One-Arm
5
12 reps
RPE 8
5
Seated Good Mornings
5
12 reps
RPE 7.5
6
One Arm Bent Over Row
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
3
Cable Hip Adduction
5
15 reps
RPE 7
4
Bicep Curl (Cable)
5
15 reps
RPE 7.5
5
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Single-Leg Leg Curl
5
15 reps
RPE 7
3
Single-Leg Leg Extension
5
15 reps
RPE 7.5
4
Hammer Curl (Cable)
5
15 reps
RPE 8
5
Bicep Curl (Barbell)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
3
Glute Kickback (Cable)
5
15 reps
RPE 7
4
Hammer Curl (Cable)
5
15 reps
RPE 7
5
Standing One-Arm Cable Curl
5
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Leg Extension
5
15 reps
RPE 7
3
Standing Leg Curl
5
15 reps
RPE 7.5
4
Alternating Dumbbell Curl
5
12 reps
RPE 7.5
5
Close-Grip EZ Bar Curl
5
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
3
Cable Hip Adduction
5
15 reps
RPE 7
4
Bicep Curl (Cable)
5
15 reps
RPE 7.5
5
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Single-Leg Leg Curl
5
15 reps
RPE 7
3
Single-Leg Leg Extension
5
15 reps
RPE 7.5
4
Hammer Curl (Cable)
5
15 reps
RPE 8
5
Bicep Curl (Barbell)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
3
Glute Kickback (Cable)
5
15 reps
RPE 7
4
Hammer Curl (Cable)
5
15 reps
RPE 7
5
Standing One-Arm Cable Curl
5
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Leg Extension
5
15 reps
RPE 7
3
Standing Leg Curl
5
15 reps
RPE 7.5
4
Alternating Dumbbell Curl
5
12 reps
RPE 7.5
5
Close-Grip EZ Bar Curl
5
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
3
Cable Hip Adduction
5
15 reps
RPE 7
4
Bicep Curl (Cable)
5
15 reps
RPE 7.5
5
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Single-Leg Leg Curl
5
15 reps
RPE 7
3
Single-Leg Leg Extension
5
15 reps
RPE 7.5
4
Hammer Curl (Cable)
5
15 reps
RPE 8
5
Bicep Curl (Barbell)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
3
Glute Kickback (Cable)
5
15 reps
RPE 7
4
Hammer Curl (Cable)
5
15 reps
RPE 7
5
Standing One-Arm Cable Curl
5
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Leg Extension
5
15 reps
RPE 7
3
Standing Leg Curl
5
15 reps
RPE 7.5
4
Alternating Dumbbell Curl
5
12 reps
RPE 7.5
5
Close-Grip EZ Bar Curl
5
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
3
Cable Hip Adduction
5
15 reps
RPE 7
4
Bicep Curl (Cable)
5
15 reps
RPE 7.5
5
Incline Curl (Dumbbell)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Single-Leg Leg Curl
5
15 reps
RPE 7
3
Single-Leg Leg Extension
5
15 reps
RPE 7.5
4
Hammer Curl (Cable)
5
15 reps
RPE 8
5
Bicep Curl (Barbell)
5
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
3
Glute Kickback (Cable)
5
15 reps
RPE 7
4
Hammer Curl (Cable)
5
15 reps
RPE 7
5
Standing One-Arm Cable Curl
5
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Leg Extension
5
15 reps
RPE 7
3
Standing Leg Curl
5
15 reps
RPE 7.5
4
Alternating Dumbbell Curl
5
12 reps
RPE 7.5
5
Close-Grip EZ Bar Curl
5
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Decline Dumbbell Flyes
5
15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
5
10 reps
RPE 7.5
5
Lateral Raise (Cable)
5
15 reps
RPE 6.5
6
Upright Row (Barbell)
5
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Bench Press (Barbell)
1
2
1
1
20 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
3
Low Cable Cross Over
5
15 reps
RPE 7.5
4
Chest Fly (Cable)
5
15 reps
RPE 7.5
5
Single-Arm Linear Jammer
5
12 reps
RPE 7
6
Shrug (Dumbbell)
5
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Single-Arm Cable Crossover
5
15 reps
RPE 6.5
3
Incline Cable Flye
5
15 reps
RPE 7
4
Flat Bench Cable Flyes
5
15 reps
RPE 7
5
Bent Over Low-Pulley Side Lateral
5
15 reps
RPE 7
6
Low Pulley Row To Neck
5
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Bench Press (Barbell)
1
2
1
1
20 reps
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Cable Crossover
5
15 reps
RPE 7.5
4
Low Cable Cross Over
5
15 reps
RPE 7.5
5
Front Cable Raise
5
12 reps
RPE 7
6
Cable Rope Rear-Delt Rows
5
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Decline Dumbbell Flyes
5
15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
5
10 reps
RPE 7.5
5
Lateral Raise (Cable)
5
15 reps
RPE 6.5
6
Upright Row (Barbell)
5
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Bench Press (Barbell)
1
2
1
1
20 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
3
Low Cable Cross Over
5
15 reps
RPE 7.5
4
Chest Fly (Cable)
5
15 reps
RPE 7.5
5
Single-Arm Linear Jammer
5
12 reps
RPE 7
6
Shrug (Dumbbell)
5
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Single-Arm Cable Crossover
5
15 reps
RPE 6.5
3
Incline Cable Flye
5
15 reps
RPE 7
4
Flat Bench Cable Flyes
5
15 reps
RPE 7
5
Bent Over Low-Pulley Side Lateral
5
15 reps
RPE 7
6
Low Pulley Row To Neck
5
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Bench Press (Barbell)
1
2
1
1
20 reps
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Cable Crossover
5
15 reps
RPE 7.5
4
Low Cable Cross Over
5
15 reps
RPE 7.5
5
Front Cable Raise
5
12 reps
RPE 7
6
Cable Rope Rear-Delt Rows
5
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Decline Dumbbell Flyes
5
15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
5
10 reps
RPE 7.5
5
Lateral Raise (Cable)
5
15 reps
RPE 6.5
6
Upright Row (Barbell)
5
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Bench Press (Barbell)
1
2
1
1
20 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
3
Low Cable Cross Over
5
15 reps
RPE 7.5
4
Chest Fly (Cable)
5
15 reps
RPE 7.5
5
Single-Arm Linear Jammer
5
12 reps
RPE 7
6
Shrug (Dumbbell)
5
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Single-Arm Cable Crossover
5
15 reps
RPE 6.5
3
Incline Cable Flye
5
15 reps
RPE 7
4
Flat Bench Cable Flyes
5
15 reps
RPE 7
5
Bent Over Low-Pulley Side Lateral
5
15 reps
RPE 7
6
Low Pulley Row To Neck
5
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Bench Press (Barbell)
1
2
1
1
20 reps
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Cable Crossover
5
15 reps
RPE 7.5
4
Low Cable Cross Over
5
15 reps
RPE 7.5
5
Front Cable Raise
5
12 reps
RPE 7
6
Cable Rope Rear-Delt Rows
5
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Decline Dumbbell Flyes
5
15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
5
10 reps
RPE 7.5
5
Lateral Raise (Cable)
5
15 reps
RPE 6.5
6
Upright Row (Barbell)
5
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Bench Press (Barbell)
1
2
1
1
20 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
3
Low Cable Cross Over
5
15 reps
RPE 7.5
4
Chest Fly (Cable)
5
15 reps
RPE 7.5
5
Single-Arm Linear Jammer
5
12 reps
RPE 7
6
Shrug (Dumbbell)
5
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Single-Arm Cable Crossover
5
15 reps
RPE 6.5
3
Incline Cable Flye
5
15 reps
RPE 7
4
Flat Bench Cable Flyes
5
15 reps
RPE 7
5
Bent Over Low-Pulley Side Lateral
5
15 reps
RPE 7
6
Low Pulley Row To Neck
5
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Bench Press (Barbell)
1
2
1
1
20 reps
12 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Cable Crossover
5
15 reps
RPE 7.5
4
Low Cable Cross Over
5
15 reps
RPE 7.5
5
Front Cable Raise
5
12 reps
RPE 7
6
Cable Rope Rear-Delt Rows
5
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Pull-Up (Band)
5
10 reps
-
3
Lat Pulldown (Single Arm)
5
15 reps
RPE 7
4
T-Bar Row
5
15 reps
RPE 7
5
Good Morning
5
12 reps
RPE 7
6
Single Leg Deadlift (Dumbbell)
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Straight Arm Pulldown
5
15 reps
RPE 7
3
Lat Pulldown (Close Grip)
5
15 reps
RPE 7
4
Seated Row (Cable)
5
15 reps
RPE 7
5
Hip Thrust (Barbell)
5
15 reps
RPE 8
6
Lunge (Dumbbell)
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Chin-Up (Bodyweight)
5
10 reps
RPE 7.5
3
Rope Straight-Arm Pulldown
5
15 reps
RPE 7
4
Kneeling Single-Arm High Pulley Row
5
15 reps
RPE 7
5
Good Morning
5
12 reps
RPE 7.5
6
Single Leg Deadlift (Dumbbell)
5
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Wide Grip Lat Pulldown
5
15 reps
RPE 7.5
3
Seated One-Arm Cable Pulley Rows
5
15 reps
RPE 7.5
4
Kneeling High Pulley Row
5
15 reps
RPE 7.5
5
Hip Thrust (Barbell)
5
15 reps
RPE 8
6
Lunge (Barbell)
5
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Pull-Up (Band)
5
10 reps
-
3
Lat Pulldown (Single Arm)
5
15 reps
RPE 7
4
T-Bar Row
5
15 reps
RPE 7
5
Good Morning
5
12 reps
RPE 7
6
Single Leg Deadlift (Dumbbell)
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Straight Arm Pulldown
5
15 reps
RPE 7
3
Lat Pulldown (Close Grip)
5
15 reps
RPE 7
4
Seated Row (Cable)
5
15 reps
RPE 7
5
Hip Thrust (Barbell)
5
15 reps
RPE 8
6
Lunge (Dumbbell)
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Chin-Up (Bodyweight)
5
10 reps
RPE 7.5
3
Rope Straight-Arm Pulldown
5
15 reps
RPE 7
4
Kneeling Single-Arm High Pulley Row
5
15 reps
RPE 7
5
Good Morning
5
12 reps
RPE 7.5
6
Single Leg Deadlift (Dumbbell)
5
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Wide Grip Lat Pulldown
5
15 reps
RPE 7.5
3
Seated One-Arm Cable Pulley Rows
5
15 reps
RPE 7.5
4
Kneeling High Pulley Row
5
15 reps
RPE 7.5
5
Hip Thrust (Barbell)
5
15 reps
RPE 8
6
Lunge (Barbell)
5
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Pull-Up (Band)
5
10 reps
-
3
Lat Pulldown (Single Arm)
5
15 reps
RPE 7
4
T-Bar Row
5
15 reps
RPE 7
5
Good Morning
5
12 reps
RPE 7
6
Single Leg Deadlift (Dumbbell)
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Straight Arm Pulldown
5
15 reps
RPE 7
3
Lat Pulldown (Close Grip)
5
15 reps
RPE 7
4
Seated Row (Cable)
5
15 reps
RPE 7
5
Hip Thrust (Barbell)
5
15 reps
RPE 8
6
Lunge (Dumbbell)
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Chin-Up (Bodyweight)
5
10 reps
RPE 7.5
3
Rope Straight-Arm Pulldown
5
15 reps
RPE 7
4
Kneeling Single-Arm High Pulley Row
5
15 reps
RPE 7
5
Good Morning
5
12 reps
RPE 7.5
6
Single Leg Deadlift (Dumbbell)
5
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Wide Grip Lat Pulldown
5
15 reps
RPE 7.5
3
Seated One-Arm Cable Pulley Rows
5
15 reps
RPE 7.5
4
Kneeling High Pulley Row
5
15 reps
RPE 7.5
5
Hip Thrust (Barbell)
5
15 reps
RPE 8
6
Lunge (Barbell)
5
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Pull-Up (Band)
5
10 reps
-
3
Lat Pulldown (Single Arm)
5
15 reps
RPE 7
4
T-Bar Row
5
15 reps
RPE 7
5
Good Morning
5
12 reps
RPE 7
6
Single Leg Deadlift (Dumbbell)
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Straight Arm Pulldown
5
15 reps
RPE 7
3
Lat Pulldown (Close Grip)
5
15 reps
RPE 7
4
Seated Row (Cable)
5
15 reps
RPE 7
5
Hip Thrust (Barbell)
5
15 reps
RPE 8
6
Lunge (Dumbbell)
5
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Chin-Up (Bodyweight)
5
10 reps
RPE 7.5
3
Rope Straight-Arm Pulldown
5
15 reps
RPE 7
4
Kneeling Single-Arm High Pulley Row
5
15 reps
RPE 7
5
Good Morning
5
12 reps
RPE 7.5
6
Single Leg Deadlift (Dumbbell)
5
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Wide Grip Lat Pulldown
5
15 reps
RPE 7.5
3
Seated One-Arm Cable Pulley Rows
5
15 reps
RPE 7.5
4
Kneeling High Pulley Row
5
15 reps
RPE 7.5
5
Hip Thrust (Barbell)
5
15 reps
RPE 8
6
Lunge (Barbell)
5
10 reps
RPE 7.5
Week 1
1 / 16 Weeks
Day 1
1
Cardio1 Set
10 mins
-
2
Alternating Dumbbell Curl5 Sets
15 Reps
@8
3
Hammer Curl (Dumbbell)5 Sets
12 Reps
@8
4
Single Arm Overhead Tricep Extension5 Sets
15 Reps
@7
5
Incline Chest Fly (Dumbbell)5 Sets
15 Reps
@7
6
Incline Bench Press (Barbell)5 Sets
10 Reps
@7
Day 2
1
Cardio1 Set
10 mins
-
2
Arnold Press5 Sets
10 Reps
@8
3A
Front Raise5 Sets
12 Reps
@7
3B
Lateral Raise (Dumbbell)5 Sets
15 Reps
@6.5
4
External Rotation With Cable5 Sets
15 Reps
@7
5
Single Arm Landmine Row5 Sets
25 Reps
@7.5
6
Incline Dumbbell Row5 Sets
15 Reps
@7
Day 3
1
Cardio1 Set
10 mins
-
2
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@7
@7.5
@7.5
@8
@8.5
3
Cable Hip Adduction5 Sets
15 Reps
@7
4
Bicep Curl (Cable)5 Sets
15 Reps
@7.5
5
Incline Curl (Dumbbell)5 Sets
12 Reps
@8
Day 4
1
Cardio1 Set
10 mins
-
2
Bench Press (Dumbbell)5 Sets
12 Reps
@8
3
Decline Dumbbell Flyes5 Sets
15 Reps
@7
4
Decline Bench Press (Dumbbell)5 Sets
10 Reps
@7.5
5
Lateral Raise (Cable)5 Sets
15 Reps
@6.5
6
Upright Row (Barbell)5 Sets
10 Reps
@8.5
Day 5
1
Cardio1 Set
10 mins
-
2
Pull-Up (Band)5 Sets
10 Reps
-
3
Lat Pulldown (Single Arm)5 Sets
15 Reps
@7
4
T-Bar Row5 Sets
15 Reps
@7
5
Good Morning5 Sets
12 Reps
@7
6
Single Leg Deadlift (Dumbbell)5 Sets
12 Reps
@8