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BoostcampPNG

Upper/lower/focus for hypertrophy

by Weppelepeppe

Program Description

Tracking program, few exercises, easy to follow, easy to track. Each exercise to complete systemic failure, hence the limited variation. Thick upper back and traps, full chest and big arms. Since we hit muscles very frequently we will have 2 rest days, or 1 if you like juice. Some exercises have a very slight change in RPE for joint purposes. After the last set of each exercise, you should feel your balls getting blue, if not you are still novice or don't understand failure. Max 60 sec rest. Exercises are changeable.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 26, 2025 10:10
  • Last Edited
    Mar 26, 2025 11:38
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Bent Over Row (Barbell, Paused)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Bent Over Row (Barbell, Paused)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Bent Over Row (Barbell, Paused)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Bent Over Row (Barbell, Paused)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Bent Over Row (Barbell, Paused)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Bent Over Row (Barbell, Paused)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Bent Over Row (Barbell, Paused)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Bent Over Row (Barbell, Paused)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Bent Over Row (Barbell, Paused)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Bent Over Row (Barbell, Paused)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Bent Over Row (Barbell, Paused)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Bent Over Row (Barbell, Paused)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Bent Over Row (Barbell, Paused)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Bent Over Row (Barbell, Paused)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Bent Over Row (Barbell, Paused)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Bent Over Row (Barbell, Paused)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Bent Over Row (Barbell, Paused)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
2
Bent Over Row (Barbell, Paused)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 10
RPE 10
5
One Arm Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
2
Stiff Leg Deadlift
1
1
2
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
12 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 9
RPE 10
3
Dumbbell Row
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
4
Preacher Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 9
RPE 10
3
Dumbbell Row
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
4
Preacher Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 9
RPE 10
3
Dumbbell Row
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
4
Preacher Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 9
RPE 10
3
Dumbbell Row
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
4
Preacher Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 9
RPE 10
3
Dumbbell Row
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
4
Preacher Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 9
RPE 10
3
Dumbbell Row
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
4
Preacher Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 9
RPE 10
3
Dumbbell Row
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
4
Preacher Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 9
RPE 10
3
Dumbbell Row
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
4
Preacher Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 9
RPE 10
3
Dumbbell Row
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
4
Preacher Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 9
RPE 10
3
Dumbbell Row
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
4
Preacher Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 9
RPE 10
3
Dumbbell Row
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
4
Preacher Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 9
RPE 10
3
Dumbbell Row
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
4
Preacher Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 9
RPE 10
3
Dumbbell Row
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
4
Preacher Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 9
RPE 10
3
Dumbbell Row
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
4
Preacher Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 9
RPE 10
3
Dumbbell Row
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
4
Preacher Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 9
RPE 10
3
Dumbbell Row
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
4
Preacher Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 9
RPE 10
3
Dumbbell Row
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
4
Preacher Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
2
Bench Press (Close Grip)
1
2
15 reps
12 reps
RPE 9
RPE 10
3
Dumbbell Row
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 10
RPE 10
4
Preacher Curl (Dumbbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
2
15 reps
12 reps
RPE 8.5
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Abs Crunch (Bodyweight)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
2
15 reps
12 reps
RPE 8.5
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Abs Crunch (Bodyweight)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
2
15 reps
12 reps
RPE 8.5
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Abs Crunch (Bodyweight)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
2
15 reps
12 reps
RPE 8.5
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Abs Crunch (Bodyweight)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
2
15 reps
12 reps
RPE 8.5
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Abs Crunch (Bodyweight)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
2
15 reps
12 reps
RPE 8.5
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Abs Crunch (Bodyweight)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
2
15 reps
12 reps
RPE 8.5
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Abs Crunch (Bodyweight)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
2
15 reps
12 reps
RPE 8.5
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Abs Crunch (Bodyweight)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
2
15 reps
12 reps
RPE 8.5
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Abs Crunch (Bodyweight)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
2
15 reps
12 reps
RPE 8.5
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Abs Crunch (Bodyweight)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
2
15 reps
12 reps
RPE 8.5
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Abs Crunch (Bodyweight)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
2
15 reps
12 reps
RPE 8.5
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Abs Crunch (Bodyweight)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
2
15 reps
12 reps
RPE 8.5
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Abs Crunch (Bodyweight)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
2
15 reps
12 reps
RPE 8.5
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Abs Crunch (Bodyweight)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
2
15 reps
12 reps
RPE 8.5
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Abs Crunch (Bodyweight)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
2
15 reps
12 reps
RPE 8.5
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Abs Crunch (Bodyweight)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
2
15 reps
12 reps
RPE 8.5
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Abs Crunch (Bodyweight)
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
2
Stiff Leg Deadlift
2
2
15 reps
12 reps
RPE 8.5
RPE 10
3
Standing Calf Raise
3
15 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
RPE 10
5
Farmer's Walk (Weighted)
3
1 reps
-
6
Abs Crunch (Bodyweight)
3
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 10
2
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 10
3
Skull Crusher (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 10
2
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 10
3
Skull Crusher (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 10
2
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 10
3
Skull Crusher (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 10
2
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 10
3
Skull Crusher (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 10
2
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 10
3
Skull Crusher (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 10
2
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 10
3
Skull Crusher (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 10
2
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 10
3
Skull Crusher (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 10
2
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 10
3
Skull Crusher (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 10
2
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 10
3
Skull Crusher (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 10
2
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 10
3
Skull Crusher (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 10
2
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 10
3
Skull Crusher (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 10
2
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 10
3
Skull Crusher (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 10
2
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 10
3
Skull Crusher (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 10
2
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 10
3
Skull Crusher (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 10
2
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 10
3
Skull Crusher (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 10
2
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 10
3
Skull Crusher (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 10
2
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 10
3
Skull Crusher (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 10
2
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 8.5
RPE 10
3
Skull Crusher (Barbell)
1
2
15 reps
12 reps
RPE 10
RPE 10
4
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Neck Curl
3
15 reps
RPE 8.5
Week 1
1 / 18 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@8.5
@9
@10
2
Stiff Leg Deadlift
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@8.5
@9
@10
3
Standing Calf Raise
3 Sets
15 Reps
@10
4
Shrug (Dumbbell)
3 Sets
12 Reps
@10
5
Farmer's Walk (Weighted)
3 Sets
1 Reps
@10
6
Reverse Abs Crunch (Bodyweight)
3 Sets
1 Reps
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@8.5
@9.5
@10
2
Bent Over Row (Barbell, Paused)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@8.5
@9.5
@10
3
Skull Crusher (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
5
One Arm Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@10
6
Neck Curl
3 Sets
15 Reps
@8.5
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@10
@10
2
Bench Press (Close Grip)
1 Set
2 Sets
15 Reps
12 Reps
@9
@10
3
Dumbbell Row
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@10
@10
4
Preacher Curl (Dumbbell)
1 Set
2 Sets
15 Reps
12 Reps
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Neck Curl
3 Sets
15 Reps
@8
Day 4
1
Lunge (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
@8.5
@10
2
Stiff Leg Deadlift
2 Sets
2 Sets
15 Reps
12 Reps
@8.5
@10
3
Standing Calf Raise
3 Sets
15 Reps
@10
4
Shrug (Dumbbell)
3 Sets
15 Reps
@10
5
Farmer's Walk (Weighted)
3 Sets
1 Reps
-
6
Abs Crunch (Bodyweight)
3 Sets
1 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
12 Reps
12 Reps
@8.5
@10
2
Chest Fly (Dumbbell)
2 Sets
2 Sets
15 Reps
15 Reps
@8.5
@10
3
Skull Crusher (Barbell)
1 Set
2 Sets
15 Reps
12 Reps
@10
@10
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
15 Reps
12 Reps
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Neck Curl
3 Sets
15 Reps
@8.5