Program Description
The purpose of this program is to provide novice's with a high amount of exercise selection. The intensity is pushed up with sets nearing failure to compensate for the lower amount of sets. There is a high emphasis on the upper body, but still enough volume for the legs to grow as well.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedAug 23, 2024 08:08
- Last EditedJun 18, 2025 12:46
Summary
Unlock your potential with the Novice High Variety Program, a dynamic 12-week training plan designed for those ready to elevate their fitness journey. Committing just three days a week, you'll engage in a diverse range of exercises targeting all major muscle groups, including squats, deadlifts, and bench presses, ensuring a well-rounded approach to strength building. This program emphasizes both form and intensity, with carefully structured sets and reps to maximize your gains. Perfect for beginners looking to build confidence and strength in a supportive, varied environment!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
8 reps
8 reps
RPE 8
RPE 9
2A
Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2B
Underhand Lat Pulldown
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3B
Barbell Row
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
3
10 reps
RPE 9
5A
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 9
2A
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2B
Pull-Up (Bodyweight)
1
1
10 reps
10 reps
RPE 9
RPE 10
3A
Single Arm Row (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5A
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5B
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
1B
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Leg Press
1
2
10 reps
10 reps
RPE 8
RPE 9
3A
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 9
RPE 10
3B
T-Bar Row
1
1
8 reps
8 reps
RPE 9
RPE 10
4A
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Smith Machine)1 Set
2 Sets
8 Reps
8 Reps
@8
@9
2A
Bench Press (Barbell)1 Set
1 Set
8 Reps
8 Reps
@9
@10
2B
Underhand Lat Pulldown1 Set
1 Set
10 Reps
10 Reps
@9
@10
3A
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3B
Barbell Row1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Leg Curl3 Sets
10 Reps
@9
5A
Preacher Curl (EZ Bar)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5B
Tricep Extension (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 2
1
Romanian Deadlift (Barbell)1 Set
2 Sets
10 Reps
10 Reps
@8
@9
2A
Incline Bench Press (Dumbbell)1 Set
1 Set
10 Reps
10 Reps
@9
@10
2B
Pull-Up (Bodyweight)1 Set
1 Set
10 Reps
10 Reps
@9
@10
3A
Single Arm Row (Cable)1 Set
1 Set
10 Reps
10 Reps
@9
@10
3B
Pec Deck (Machine)1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Leg Extension3 Sets
12 Reps
@9
5A
Hammer Curl1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
5B
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
Day 3
1A
Pull-Up (Weighted)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
1B
Bench Press (Dumbbell)1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Leg Press1 Set
2 Sets
10 Reps
10 Reps
@8
@9
3A
Incline Chest Press (Machine)1 Set
1 Set
8 Reps
8 Reps
@9
@10
3B
T-Bar Row1 Set
1 Set
8 Reps
8 Reps
@9
@10
4A
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4B
V-Handle Tricep Pushdown (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Lateral Raise (Cable)2 Sets
1 Set
12 Reps
12 Reps
@9
@10