Program Description
Build muscle mass and strength. Each week strive to add 5lbs or another rep per set to each exercise. A simple yet highly effective approach is performing a given an exercise for 10 reps and add one rep per set each week to until you reach 15 reps, then drop the reps back down to 10 and add another 5 to 10lbs and do it again.
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedMay 27, 2025 01:14
- Last EditedMay 27, 2025 01:14
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Deadlift (Barbell)
4
5 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 7
4
Suitcase Carry
4
15 reps
RPE 7
5
Sit Up
3
15 reps
RPE 7
6
Hanging Knee Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Deadlift (Barbell)
4
5 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 7
4
Suitcase Carry
4
15 reps
RPE 7
5
Sit Up
3
15 reps
RPE 7
6
Hanging Knee Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Deadlift (Barbell)
4
5 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 7
4
Suitcase Carry
4
15 reps
RPE 7
5
Sit Up
3
15 reps
RPE 7
6
Hanging Knee Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Deadlift (Barbell)
4
5 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 7
4
Suitcase Carry
4
15 reps
RPE 7
5
Sit Up
3
15 reps
RPE 7
6
Hanging Knee Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Deadlift (Barbell)
4
5 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 7
4
Suitcase Carry
4
15 reps
RPE 7
5
Sit Up
3
15 reps
RPE 7
6
Hanging Knee Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Deadlift (Barbell)
4
5 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 7
4
Suitcase Carry
4
15 reps
RPE 7
5
Sit Up
3
15 reps
RPE 7
6
Hanging Knee Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Deadlift (Barbell)
4
5 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 7
4
Suitcase Carry
4
15 reps
RPE 7
5
Sit Up
3
15 reps
RPE 7
6
Hanging Knee Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Deadlift (Barbell)
4
5 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 7
4
Suitcase Carry
4
15 reps
RPE 7
5
Sit Up
3
15 reps
RPE 7
6
Hanging Knee Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Deadlift (Barbell)
4
5 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 7
4
Suitcase Carry
4
15 reps
RPE 7
5
Sit Up
3
15 reps
RPE 7
6
Hanging Knee Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Deadlift (Barbell)
4
5 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 7
4
Suitcase Carry
4
15 reps
RPE 7
5
Sit Up
3
15 reps
RPE 7
6
Hanging Knee Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Deadlift (Barbell)
4
5 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 7
4
Suitcase Carry
4
15 reps
RPE 7
5
Sit Up
3
15 reps
RPE 7
6
Hanging Knee Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Deadlift (Barbell)
4
5 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 7
4
Suitcase Carry
4
15 reps
RPE 7
5
Sit Up
3
15 reps
RPE 7
6
Hanging Knee Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Deadlift (Barbell)
4
5 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 7
4
Suitcase Carry
4
15 reps
RPE 7
5
Sit Up
3
15 reps
RPE 7
6
Hanging Knee Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Deadlift (Barbell)
4
5 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 7
4
Suitcase Carry
4
15 reps
RPE 7
5
Sit Up
3
15 reps
RPE 7
6
Hanging Knee Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Deadlift (Barbell)
4
5 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 7
4
Suitcase Carry
4
15 reps
RPE 7
5
Sit Up
3
15 reps
RPE 7
6
Hanging Knee Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Deadlift (Barbell)
4
5 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 7
4
Suitcase Carry
4
15 reps
RPE 7
5
Sit Up
3
15 reps
RPE 7
6
Hanging Knee Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Deadlift (Barbell)
4
5 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 7
4
Suitcase Carry
4
15 reps
RPE 7
5
Sit Up
3
15 reps
RPE 7
6
Hanging Knee Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Deadlift (Barbell)
4
5 reps
RPE 9
3
Walking Lunge
4
15 reps
RPE 7
4
Suitcase Carry
4
15 reps
RPE 7
5
Sit Up
3
15 reps
RPE 7
6
Hanging Knee Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
9 reps
RPE 8
4
Dip (Assisted)
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
9 reps
RPE 8
4
Dip (Assisted)
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
9 reps
RPE 8
4
Dip (Assisted)
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
9 reps
RPE 8
4
Dip (Assisted)
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
9 reps
RPE 8
4
Dip (Assisted)
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
9 reps
RPE 8
4
Dip (Assisted)
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
9 reps
RPE 8
4
Dip (Assisted)
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
9 reps
RPE 8
4
Dip (Assisted)
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
9 reps
RPE 8
4
Dip (Assisted)
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
9 reps
RPE 8
4
Dip (Assisted)
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
9 reps
RPE 8
4
Dip (Assisted)
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
9 reps
RPE 8
4
Dip (Assisted)
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
9 reps
RPE 8
4
Dip (Assisted)
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
9 reps
RPE 8
4
Dip (Assisted)
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
9 reps
RPE 8
4
Dip (Assisted)
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
9 reps
RPE 8
4
Dip (Assisted)
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
9 reps
RPE 8
4
Dip (Assisted)
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
9 reps
RPE 8
4
Dip (Assisted)
4
12 reps
RPE 7
5
Skull Crusher (Barbell)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Wide Grip Pull-Up (Assisted)
3
12 reps
RPE 8
3
Close Grip Pull-Up (Assisted)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
5
12 reps
RPE 8
5
Seated Row (Cable)
5
12 reps
RPE 8
6
Face Pull
4
15 reps
RPE 7
7
Reverse Fly (Dumbell)
4
15 reps
RPE 7
8
Bicep Curl (Barbell)
3
11 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Wide Grip Pull-Up (Assisted)
3
12 reps
RPE 8
3
Close Grip Pull-Up (Assisted)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
5
12 reps
RPE 8
5
Seated Row (Cable)
5
12 reps
RPE 8
6
Face Pull
4
15 reps
RPE 7
7
Reverse Fly (Dumbell)
4
15 reps
RPE 7
8
Bicep Curl (Barbell)
3
11 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Wide Grip Pull-Up (Assisted)
3
12 reps
RPE 8
3
Close Grip Pull-Up (Assisted)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
5
12 reps
RPE 8
5
Seated Row (Cable)
5
12 reps
RPE 8
6
Face Pull
4
15 reps
RPE 7
7
Reverse Fly (Dumbell)
4
15 reps
RPE 7
8
Bicep Curl (Barbell)
3
11 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Wide Grip Pull-Up (Assisted)
3
12 reps
RPE 8
3
Close Grip Pull-Up (Assisted)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
5
12 reps
RPE 8
5
Seated Row (Cable)
5
12 reps
RPE 8
6
Face Pull
4
15 reps
RPE 7
7
Reverse Fly (Dumbell)
4
15 reps
RPE 7
8
Bicep Curl (Barbell)
3
11 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Wide Grip Pull-Up (Assisted)
3
12 reps
RPE 8
3
Close Grip Pull-Up (Assisted)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
5
12 reps
RPE 8
5
Seated Row (Cable)
5
12 reps
RPE 8
6
Face Pull
4
15 reps
RPE 7
7
Reverse Fly (Dumbell)
4
15 reps
RPE 7
8
Bicep Curl (Barbell)
3
11 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Wide Grip Pull-Up (Assisted)
3
12 reps
RPE 8
3
Close Grip Pull-Up (Assisted)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
5
12 reps
RPE 8
5
Seated Row (Cable)
5
12 reps
RPE 8
6
Face Pull
4
15 reps
RPE 7
7
Reverse Fly (Dumbell)
4
15 reps
RPE 7
8
Bicep Curl (Barbell)
3
11 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Wide Grip Pull-Up (Assisted)
3
12 reps
RPE 8
3
Close Grip Pull-Up (Assisted)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
5
12 reps
RPE 8
5
Seated Row (Cable)
5
12 reps
RPE 8
6
Face Pull
4
15 reps
RPE 7
7
Reverse Fly (Dumbell)
4
15 reps
RPE 7
8
Bicep Curl (Barbell)
3
11 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Wide Grip Pull-Up (Assisted)
3
12 reps
RPE 8
3
Close Grip Pull-Up (Assisted)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
5
12 reps
RPE 8
5
Seated Row (Cable)
5
12 reps
RPE 8
6
Face Pull
4
15 reps
RPE 7
7
Reverse Fly (Dumbell)
4
15 reps
RPE 7
8
Bicep Curl (Barbell)
3
11 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Wide Grip Pull-Up (Assisted)
3
12 reps
RPE 8
3
Close Grip Pull-Up (Assisted)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
5
12 reps
RPE 8
5
Seated Row (Cable)
5
12 reps
RPE 8
6
Face Pull
4
15 reps
RPE 7
7
Reverse Fly (Dumbell)
4
15 reps
RPE 7
8
Bicep Curl (Barbell)
3
11 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Wide Grip Pull-Up (Assisted)
3
12 reps
RPE 8
3
Close Grip Pull-Up (Assisted)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
5
12 reps
RPE 8
5
Seated Row (Cable)
5
12 reps
RPE 8
6
Face Pull
4
15 reps
RPE 7
7
Reverse Fly (Dumbell)
4
15 reps
RPE 7
8
Bicep Curl (Barbell)
3
11 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Wide Grip Pull-Up (Assisted)
3
12 reps
RPE 8
3
Close Grip Pull-Up (Assisted)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
5
12 reps
RPE 8
5
Seated Row (Cable)
5
12 reps
RPE 8
6
Face Pull
4
15 reps
RPE 7
7
Reverse Fly (Dumbell)
4
15 reps
RPE 7
8
Bicep Curl (Barbell)
3
11 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Wide Grip Pull-Up (Assisted)
3
12 reps
RPE 8
3
Close Grip Pull-Up (Assisted)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
5
12 reps
RPE 8
5
Seated Row (Cable)
5
12 reps
RPE 8
6
Face Pull
4
15 reps
RPE 7
7
Reverse Fly (Dumbell)
4
15 reps
RPE 7
8
Bicep Curl (Barbell)
3
11 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Wide Grip Pull-Up (Assisted)
3
12 reps
RPE 8
3
Close Grip Pull-Up (Assisted)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
5
12 reps
RPE 8
5
Seated Row (Cable)
5
12 reps
RPE 8
6
Face Pull
4
15 reps
RPE 7
7
Reverse Fly (Dumbell)
4
15 reps
RPE 7
8
Bicep Curl (Barbell)
3
11 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Wide Grip Pull-Up (Assisted)
3
12 reps
RPE 8
3
Close Grip Pull-Up (Assisted)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
5
12 reps
RPE 8
5
Seated Row (Cable)
5
12 reps
RPE 8
6
Face Pull
4
15 reps
RPE 7
7
Reverse Fly (Dumbell)
4
15 reps
RPE 7
8
Bicep Curl (Barbell)
3
11 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Wide Grip Pull-Up (Assisted)
3
12 reps
RPE 8
3
Close Grip Pull-Up (Assisted)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
5
12 reps
RPE 8
5
Seated Row (Cable)
5
12 reps
RPE 8
6
Face Pull
4
15 reps
RPE 7
7
Reverse Fly (Dumbell)
4
15 reps
RPE 7
8
Bicep Curl (Barbell)
3
11 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Wide Grip Pull-Up (Assisted)
3
12 reps
RPE 8
3
Close Grip Pull-Up (Assisted)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
5
12 reps
RPE 8
5
Seated Row (Cable)
5
12 reps
RPE 8
6
Face Pull
4
15 reps
RPE 7
7
Reverse Fly (Dumbell)
4
15 reps
RPE 7
8
Bicep Curl (Barbell)
3
11 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Wide Grip Pull-Up (Assisted)
3
12 reps
RPE 8
3
Close Grip Pull-Up (Assisted)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
5
12 reps
RPE 8
5
Seated Row (Cable)
5
12 reps
RPE 8
6
Face Pull
4
15 reps
RPE 7
7
Reverse Fly (Dumbell)
4
15 reps
RPE 7
8
Bicep Curl (Barbell)
3
11 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Wide Grip Pull-Up (Assisted)
3
12 reps
RPE 8
3
Close Grip Pull-Up (Assisted)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
5
12 reps
RPE 8
5
Seated Row (Cable)
5
12 reps
RPE 8
6
Face Pull
4
15 reps
RPE 7
7
Reverse Fly (Dumbell)
4
15 reps
RPE 7
8
Bicep Curl (Barbell)
3
11 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)4 Sets
5 Reps
@9
2
Deadlift (Barbell)4 Sets
5 Reps
@9
3
Walking Lunge4 Sets
15 Reps
@7
4
Suitcase Carry4 Sets
15 Reps
@7
5
Sit Up3 Sets
15 Reps
@7
6
Hanging Knee Raise3 Sets
15 Reps
@7
Day 2
1
Cardio1 Set
30 mins
@5
Day 3
1
Bench Press (Barbell)5 Sets
5 Reps
@8
2
Incline Bench Press (Barbell)5 Sets
5 Reps
@8
3
Overhead Press (Barbell)5 Sets
9 Reps
@8
4
Dip (Assisted)4 Sets
12 Reps
@7
5
Skull Crusher (Barbell)4 Sets
15 Reps
@7
Day 4
1
Cardio1 Set
30 mins
@5
Day 5
1
Romanian Deadlift (Barbell)4 Sets
10 Reps
@8
2
Wide Grip Pull-Up (Assisted)3 Sets
12 Reps
@8
3
Close Grip Pull-Up (Assisted)3 Sets
12 Reps
@8
4
Chest Supported Row (Machine)5 Sets
12 Reps
@8
5
Seated Row (Cable)5 Sets
12 Reps
@8
6
Face Pull4 Sets
15 Reps
@7
7
Reverse Fly (Dumbell)4 Sets
15 Reps
@7
8
Bicep Curl (Barbell)3 Sets
11 Reps
@8
9
Hammer Curl (Dumbbell)3 Sets
8 Reps
@7