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BoostcampPNG

Full body workout

by Amir A.
5 athletes joined

Program Description

Split body workout for 5 days 1st Day : Chest & biceps 2nd Day : Back & triceps 3rd Day : Shoulder & biceps 4th Day : Arms 5th Day : Legs

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 17, 2024 03:50
  • Last Edited
    Jun 18, 2025 08:29

Summary

Transform your physique with this comprehensive 12-week full-body workout program designed for serious lifters. Committing to five days a week, you'll tackle targeted muscle groups with a variety of exercises, including barbell bench presses, lat pulldowns, and dumbbell curls, ensuring balanced strength development and muscle growth. Each session is crafted to push your limits, combining intensity and volume to maximize results. Get ready to build strength, enhance endurance, and sculpt your body like never before!
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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
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Pullover (Dumbbell)
3
10-12 reps
RPE 7
5
Chest Fly (Machine)
3
10-12 reps
RPE 7
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
7
Hammer Curl
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
3
Chest Press (Machine)
3
10-12 reps
RPE 7
4
Chest Fly (Machine)
3
10-12 reps
RPE 7
5
Chest Fly (Cable)
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Pullover (Dumbbell)
3
10-12 reps
RPE 7
5
Chest Fly (Machine)
3
10-12 reps
RPE 7
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
7
Hammer Curl
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
3
Chest Press (Machine)
3
10-12 reps
RPE 7
4
Chest Fly (Machine)
3
10-12 reps
RPE 7
5
Chest Fly (Cable)
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Pullover (Dumbbell)
3
10-12 reps
RPE 7
5
Chest Fly (Machine)
3
10-12 reps
RPE 7
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
7
Hammer Curl
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
3
Chest Press (Machine)
3
10-12 reps
RPE 7
4
Chest Fly (Machine)
3
10-12 reps
RPE 7
5
Chest Fly (Cable)
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Pullover (Dumbbell)
3
10-12 reps
RPE 7
5
Chest Fly (Machine)
3
10-12 reps
RPE 7
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
7
Hammer Curl
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
3
Chest Press (Machine)
3
10-12 reps
RPE 7
4
Chest Fly (Machine)
3
10-12 reps
RPE 7
5
Chest Fly (Cable)
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Pullover (Dumbbell)
3
10-12 reps
RPE 7
5
Chest Fly (Machine)
3
10-12 reps
RPE 7
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
7
Hammer Curl
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
3
Chest Press (Machine)
3
10-12 reps
RPE 7
4
Chest Fly (Machine)
3
10-12 reps
RPE 7
5
Chest Fly (Cable)
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-12 reps
RPE 7
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Pullover (Dumbbell)
3
10-12 reps
RPE 7
5
Chest Fly (Machine)
3
10-12 reps
RPE 7
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
7
Hammer Curl
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 7
3
Chest Press (Machine)
3
10-12 reps
RPE 7
4
Chest Fly (Machine)
3
10-12 reps
RPE 7
5
Chest Fly (Cable)
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Barbell Row
3
10-12 reps
RPE 6.5
4
Dumbbell Row
3
10-12 reps
RPE 6.5
5
Seated Row (Cable)
3
10-12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 6.5
7
Single Arm Pushdown
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Dumbbell Row
3
10-12 reps
RPE 6.5
4
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Tricep Extension (Machine)
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Barbell Row
3
10-12 reps
RPE 6.5
4
Dumbbell Row
3
10-12 reps
RPE 6.5
5
Seated Row (Cable)
3
10-12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 6.5
7
Single Arm Pushdown
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Dumbbell Row
3
10-12 reps
RPE 6.5
4
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Tricep Extension (Machine)
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Barbell Row
3
10-12 reps
RPE 6.5
4
Dumbbell Row
3
10-12 reps
RPE 6.5
5
Seated Row (Cable)
3
10-12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 6.5
7
Single Arm Pushdown
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Dumbbell Row
3
10-12 reps
RPE 6.5
4
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Tricep Extension (Machine)
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Barbell Row
3
10-12 reps
RPE 6.5
4
Dumbbell Row
3
10-12 reps
RPE 6.5
5
Seated Row (Cable)
3
10-12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 6.5
7
Single Arm Pushdown
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Dumbbell Row
3
10-12 reps
RPE 6.5
4
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Tricep Extension (Machine)
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Barbell Row
3
10-12 reps
RPE 6.5
4
Dumbbell Row
3
10-12 reps
RPE 6.5
5
Seated Row (Cable)
3
10-12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 6.5
7
Single Arm Pushdown
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Dumbbell Row
3
10-12 reps
RPE 6.5
4
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Tricep Extension (Machine)
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Barbell Row
3
10-12 reps
RPE 6.5
4
Dumbbell Row
3
10-12 reps
RPE 6.5
5
Seated Row (Cable)
3
10-12 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 6.5
7
Single Arm Pushdown
3
10-12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
High Row
3
10-12 reps
RPE 6.5
3
Dumbbell Row
3
10-12 reps
RPE 6.5
4
Seated Row (Cable)
3
10-12 reps
RPE 6.5
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Tricep Extension (Machine)
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
2
Arnold Press
3
8-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
4
High Pull
3
10-12 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
10-12 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 7
2
Reverse Pec Deck
3
10-12 reps
RPE 6.5
3
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Shrug (Barbell)
3
12-15 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
2
Arnold Press
3
8-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
4
High Pull
3
10-12 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
10-12 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 7
2
Reverse Pec Deck
3
10-12 reps
RPE 6.5
3
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Shrug (Barbell)
3
12-15 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
2
Arnold Press
3
8-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
4
High Pull
3
10-12 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
10-12 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 7
2
Reverse Pec Deck
3
10-12 reps
RPE 6.5
3
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Shrug (Barbell)
3
12-15 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
2
Arnold Press
3
8-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
4
High Pull
3
10-12 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
10-12 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 7
2
Reverse Pec Deck
3
10-12 reps
RPE 6.5
3
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Shrug (Barbell)
3
12-15 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
2
Arnold Press
3
8-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
4
High Pull
3
10-12 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
10-12 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 7
2
Reverse Pec Deck
3
10-12 reps
RPE 6.5
3
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Shrug (Barbell)
3
12-15 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
2
Arnold Press
3
8-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
4
High Pull
3
10-12 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7.5
6
Hammer Curl
3
10-12 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10-12 reps
RPE 7
2
Reverse Pec Deck
3
10-12 reps
RPE 6.5
3
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 6.5
4
Shrug (Barbell)
3
12-15 reps
RPE 7
5
Face Pull
3
10-12 reps
RPE 7
6
Bicep Curl (Cable)
3
10-12 reps
RPE 7
7
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
2
Hammer Curl
3
10-12 reps
RPE 6.5
3
Concentration Curl
3
10-12 reps
RPE 6.5
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
5
French Press
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
2
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
5
Single Arm Pushdown
3
10-12 reps
RPE 7
6
French Press
3
10-12 reps
RPE 7
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
2
Hammer Curl
3
10-12 reps
RPE 6.5
3
Concentration Curl
3
10-12 reps
RPE 6.5
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
5
French Press
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
2
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
5
Single Arm Pushdown
3
10-12 reps
RPE 7
6
French Press
3
10-12 reps
RPE 7
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
2
Hammer Curl
3
10-12 reps
RPE 6.5
3
Concentration Curl
3
10-12 reps
RPE 6.5
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
5
French Press
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
2
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
5
Single Arm Pushdown
3
10-12 reps
RPE 7
6
French Press
3
10-12 reps
RPE 7
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
2
Hammer Curl
3
10-12 reps
RPE 6.5
3
Concentration Curl
3
10-12 reps
RPE 6.5
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
5
French Press
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
2
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
5
Single Arm Pushdown
3
10-12 reps
RPE 7
6
French Press
3
10-12 reps
RPE 7
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
2
Hammer Curl
3
10-12 reps
RPE 6.5
3
Concentration Curl
3
10-12 reps
RPE 6.5
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
5
French Press
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
2
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
5
Single Arm Pushdown
3
10-12 reps
RPE 7
6
French Press
3
10-12 reps
RPE 7
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 6.5
2
Hammer Curl
3
10-12 reps
RPE 6.5
3
Concentration Curl
3
10-12 reps
RPE 6.5
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
5
French Press
3
10-12 reps
RPE 6.5
6
Seated Dip (Machine)
3
10-12 reps
RPE 6.5
7
Single Arm Tricep Extension (Cable)
3
10-12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
10-12 reps
RPE 7
2
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
5
Single Arm Pushdown
3
10-12 reps
RPE 7
6
French Press
3
10-12 reps
RPE 7
7
Reverse Wrist Curl (Barbell)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 6.5
2
Squat (Smith Machine)
3
8-10 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4
Leg Curl
1
10-12 reps
RPE 6.5
5
Leg Press
3
10-12 reps
RPE 6.5
6
Seated Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
10-12 reps
RPE 6.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
10-12 reps
RPE 6.5
4
Lying Leg Curl
3
10-12 reps
RPE 6.5
5
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 6.5
2
Squat (Smith Machine)
3
8-10 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4
Leg Curl
1
10-12 reps
RPE 6.5
5
Leg Press
3
10-12 reps
RPE 6.5
6
Seated Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
10-12 reps
RPE 6.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
10-12 reps
RPE 6.5
4
Lying Leg Curl
3
10-12 reps
RPE 6.5
5
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 6.5
2
Squat (Smith Machine)
3
8-10 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4
Leg Curl
1
10-12 reps
RPE 6.5
5
Leg Press
3
10-12 reps
RPE 6.5
6
Seated Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
10-12 reps
RPE 6.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
10-12 reps
RPE 6.5
4
Lying Leg Curl
3
10-12 reps
RPE 6.5
5
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 6.5
2
Squat (Smith Machine)
3
8-10 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4
Leg Curl
1
10-12 reps
RPE 6.5
5
Leg Press
3
10-12 reps
RPE 6.5
6
Seated Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
10-12 reps
RPE 6.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
10-12 reps
RPE 6.5
4
Lying Leg Curl
3
10-12 reps
RPE 6.5
5
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 6.5
2
Squat (Smith Machine)
3
8-10 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4
Leg Curl
1
10-12 reps
RPE 6.5
5
Leg Press
3
10-12 reps
RPE 6.5
6
Seated Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
10-12 reps
RPE 6.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
10-12 reps
RPE 6.5
4
Lying Leg Curl
3
10-12 reps
RPE 6.5
5
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 6.5
2
Squat (Smith Machine)
3
8-10 reps
RPE 6.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7
4
Leg Curl
1
10-12 reps
RPE 6.5
5
Leg Press
3
10-12 reps
RPE 6.5
6
Seated Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
10-12 reps
RPE 6.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
3
Leg Extension
3
10-12 reps
RPE 6.5
4
Lying Leg Curl
3
10-12 reps
RPE 6.5
5
Standing Calf Raise
3
10-12 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@7
3
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@7
4
Pullover (Dumbbell)
3 Sets
10-12 Reps
@7
5
Chest Fly (Machine)
3 Sets
10-12 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
7
Hammer Curl
3 Sets
10-12 Reps
@7
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
High Row
3 Sets
10-12 Reps
@6.5
3
Barbell Row
3 Sets
10-12 Reps
@6.5
4
Dumbbell Row
3 Sets
10-12 Reps
@6.5
5
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@6.5
7
Single Arm Pushdown
3 Sets
10-12 Reps
@6.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7
2
Arnold Press
3 Sets
8-10 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
4
High Pull
3 Sets
10-12 Reps
@7
5
Face Pull
3 Sets
10-12 Reps
@7.5
6
Hammer Curl
3 Sets
10-12 Reps
@6.5
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@6.5
Day 4
1
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@6.5
2
Hammer Curl
3 Sets
10-12 Reps
@6.5
3
Concentration Curl
3 Sets
10-12 Reps
@6.5
4
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@6.5
5
French Press
3 Sets
10-12 Reps
@6.5
6
Seated Dip (Machine)
3 Sets
10-12 Reps
@6.5
7
Single Arm Tricep Extension (Cable)
3 Sets
10-12 Reps
@6.5
Day 5
1
Deadlift (Barbell)
3 Sets
8-10 Reps
@6.5
2
Squat (Smith Machine)
3 Sets
8-10 Reps
@6.5
3
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@7
4
Leg Curl
1 Set
10-12 Reps
@6.5
5
Leg Press
3 Sets
10-12 Reps
@6.5
6
Seated Calf Raise
3 Sets
10-12 Reps
@6.5