logo
BoostcampPNG

TREMBOLORC

by Giovani S.
1 athletes joined

Program Description

Novice hypertrophy adapted for lower back issues

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 02, 2024 08:26
  • Last Edited
    Jun 18, 2025 10:07

Summary

Introducing TREMBOLORC, a comprehensive 16-week program designed for serious lifters looking to build strength and muscle. With four targeted sessions per week, you'll engage in a variety of exercises, including dumbbell split squats, barbell bench presses, and machine-based movements, ensuring a balanced approach to leg and chest development. This program is perfect for those with a garage gym setup, providing the flexibility to train effectively at home. Get ready to transform your physique and elevate your lifting game!
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Front Raise
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
10 reps
RPE 8
2
Leg Extension
4
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
4
1
10 reps
10 reps
RPE 8
RPE 10
4
Hip Abductor (Machine)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 7
6
Seated Calf Raise
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Dip (Weighted)
4
10 reps
RPE 8
5
French Press
3
8 reps
RPE 9
6
Skull Crusher (Barbell)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
12 reps
RPE 10
2
Lat Pulldown
3
1
6-8 reps
6-8 reps
RPE 8
RPE 10
3
Seated Row (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
T-Bar Row
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Week 1
1 / 16 Weeks
Day 2
1
Split Squat (Dumbbell)
5 Sets
10 Reps
@8
2
Leg Extension
4 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Leg Curl
4 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Hip Abductor (Machine)
3 Sets
10 Reps
@8
5
Standing Calf Raise
3 Sets
10 Reps
@7
6
Seated Calf Raise
3 Sets
10 Reps
@7
Day 3
1
Bench Press (Barbell)
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@10
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
3
Pec Deck (Machine)
4 Sets
12 Reps
@8
4
Dip (Weighted)
4 Sets
10 Reps
@8
5
French Press
3 Sets
8 Reps
@9
6
Skull Crusher (Barbell)
3 Sets
8 Reps
@9
Day 4
1
Pull-Up (Weighted)
4 Sets
12 Reps
@10
2
Lat Pulldown
3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@10
3
Seated Row (Machine)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
T-Bar Row
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@8
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
2
Lateral Raise (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Front Raise
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Bicep Curl (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8