Program Description
Gains
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 16, 2024 04:08
- Last EditedJun 18, 2025 12:27
Summary
Transform your physique with the Gaben program, a comprehensive 12-week training plan designed for serious lifters. Comprising five days of targeted workouts each week, this program focuses on both upper and lower body strength through dynamic supersets. Experience a mix of compound and isolation exercises, ensuring balanced muscle development and increased endurance. With a full gym setup, you'll have everything you need to push your limits and achieve your fitness goals. Get ready to elevate your training and see real results!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
RPE 6-9
1B
Dumbbell Row
4
8-12 reps
RPE 6-9
2A
AD Press
3
6-12 reps
RPE 6-9
2B
Bicep Curl (Barbell)
3
8-12 reps
RPE 6-9
3A
Lying Side Lateral Raise
4
10-15 reps
RPE 9
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3C
Ab Wheel
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
RPE 6-9
1B
Dumbbell Row
4
8-12 reps
RPE 6-9
2A
AD Press
3
6-12 reps
RPE 6-9
2B
Bicep Curl (Barbell)
3
8-12 reps
RPE 6-9
3A
Lying Side Lateral Raise
4
10-15 reps
RPE 9
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3C
Ab Wheel
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
RPE 6-9
1B
Dumbbell Row
4
8-12 reps
RPE 6-9
2A
AD Press
3
6-12 reps
RPE 6-9
2B
Bicep Curl (Barbell)
3
8-12 reps
RPE 6-9
3A
Lying Side Lateral Raise
4
10-15 reps
RPE 9
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3C
Ab Wheel
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
RPE 6-9
1B
Dumbbell Row
4
8-12 reps
RPE 6-9
2A
AD Press
3
6-12 reps
RPE 6-9
2B
Bicep Curl (Barbell)
3
8-12 reps
RPE 6-9
3A
Lying Side Lateral Raise
4
10-15 reps
RPE 9
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3C
Ab Wheel
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
RPE 6-9
1B
Dumbbell Row
4
8-12 reps
RPE 6-9
2A
AD Press
3
6-12 reps
RPE 6-9
2B
Bicep Curl (Barbell)
3
8-12 reps
RPE 6-9
3A
Lying Side Lateral Raise
4
10-15 reps
RPE 9
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3C
Ab Wheel
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
RPE 6-9
1B
Dumbbell Row
4
8-12 reps
RPE 6-9
2A
AD Press
3
6-12 reps
RPE 6-9
2B
Bicep Curl (Barbell)
3
8-12 reps
RPE 6-9
3A
Lying Side Lateral Raise
4
10-15 reps
RPE 9
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3C
Ab Wheel
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
RPE 6-9
1B
Dumbbell Row
4
8-12 reps
RPE 6-9
2A
AD Press
3
6-12 reps
RPE 6-9
2B
Bicep Curl (Barbell)
3
8-12 reps
RPE 6-9
3A
Lying Side Lateral Raise
4
10-15 reps
RPE 9
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3C
Ab Wheel
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
RPE 6-9
1B
Dumbbell Row
4
8-12 reps
RPE 6-9
2A
AD Press
3
6-12 reps
RPE 6-9
2B
Bicep Curl (Barbell)
3
8-12 reps
RPE 6-9
3A
Lying Side Lateral Raise
4
10-15 reps
RPE 9
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3C
Ab Wheel
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
RPE 6-9
1B
Dumbbell Row
4
8-12 reps
RPE 6-9
2A
AD Press
3
6-12 reps
RPE 6-9
2B
Bicep Curl (Barbell)
3
8-12 reps
RPE 6-9
3A
Lying Side Lateral Raise
4
10-15 reps
RPE 9
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3C
Ab Wheel
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
RPE 6-9
1B
Dumbbell Row
4
8-12 reps
RPE 6-9
2A
AD Press
3
6-12 reps
RPE 6-9
2B
Bicep Curl (Barbell)
3
8-12 reps
RPE 6-9
3A
Lying Side Lateral Raise
4
10-15 reps
RPE 9
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3C
Ab Wheel
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
RPE 6-9
1B
Dumbbell Row
4
8-12 reps
RPE 6-9
2A
AD Press
3
6-12 reps
RPE 6-9
2B
Bicep Curl (Barbell)
3
8-12 reps
RPE 6-9
3A
Lying Side Lateral Raise
4
10-15 reps
RPE 9
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3C
Ab Wheel
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
6-10 reps
RPE 6-9
1B
Dumbbell Row
4
8-12 reps
RPE 6-9
2A
AD Press
3
6-12 reps
RPE 6-9
2B
Bicep Curl (Barbell)
3
8-12 reps
RPE 6-9
3A
Lying Side Lateral Raise
4
10-15 reps
RPE 9
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3C
Ab Wheel
3
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10-15 reps
RPE 9
1B
Neck Curl
3
15-20 reps
RPE 9
2A
Seated Calf Raise
3
10-15 reps
RPE 9
2B
Leg Press
3
8-12 reps
RPE 9
3A
Split Squat (Smith Machine)
3
8-12 reps
RPE 9
3B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10-15 reps
RPE 9
1B
Neck Curl
3
15-20 reps
RPE 9
2A
Seated Calf Raise
3
10-15 reps
RPE 9
2B
Leg Press
3
8-12 reps
RPE 9
3A
Split Squat (Smith Machine)
3
8-12 reps
RPE 9
3B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10-15 reps
RPE 9
1B
Neck Curl
3
15-20 reps
RPE 9
2A
Seated Calf Raise
3
10-15 reps
RPE 9
2B
Leg Press
3
8-12 reps
RPE 9
3A
Split Squat (Smith Machine)
3
8-12 reps
RPE 9
3B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10-15 reps
RPE 9
1B
Neck Curl
3
15-20 reps
RPE 9
2A
Seated Calf Raise
3
10-15 reps
RPE 9
2B
Leg Press
3
8-12 reps
RPE 9
3A
Split Squat (Smith Machine)
3
8-12 reps
RPE 9
3B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10-15 reps
RPE 9
1B
Neck Curl
3
15-20 reps
RPE 9
2A
Seated Calf Raise
3
10-15 reps
RPE 9
2B
Leg Press
3
8-12 reps
RPE 9
3A
Split Squat (Smith Machine)
3
8-12 reps
RPE 9
3B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10-15 reps
RPE 9
1B
Neck Curl
3
15-20 reps
RPE 9
2A
Seated Calf Raise
3
10-15 reps
RPE 9
2B
Leg Press
3
8-12 reps
RPE 9
3A
Split Squat (Smith Machine)
3
8-12 reps
RPE 9
3B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10-15 reps
RPE 9
1B
Neck Curl
3
15-20 reps
RPE 9
2A
Seated Calf Raise
3
10-15 reps
RPE 9
2B
Leg Press
3
8-12 reps
RPE 9
3A
Split Squat (Smith Machine)
3
8-12 reps
RPE 9
3B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10-15 reps
RPE 9
1B
Neck Curl
3
15-20 reps
RPE 9
2A
Seated Calf Raise
3
10-15 reps
RPE 9
2B
Leg Press
3
8-12 reps
RPE 9
3A
Split Squat (Smith Machine)
3
8-12 reps
RPE 9
3B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10-15 reps
RPE 9
1B
Neck Curl
3
15-20 reps
RPE 9
2A
Seated Calf Raise
3
10-15 reps
RPE 9
2B
Leg Press
3
8-12 reps
RPE 9
3A
Split Squat (Smith Machine)
3
8-12 reps
RPE 9
3B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10-15 reps
RPE 9
1B
Neck Curl
3
15-20 reps
RPE 9
2A
Seated Calf Raise
3
10-15 reps
RPE 9
2B
Leg Press
3
8-12 reps
RPE 9
3A
Split Squat (Smith Machine)
3
8-12 reps
RPE 9
3B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10-15 reps
RPE 9
1B
Neck Curl
3
15-20 reps
RPE 9
2A
Seated Calf Raise
3
10-15 reps
RPE 9
2B
Leg Press
3
8-12 reps
RPE 9
3A
Split Squat (Smith Machine)
3
8-12 reps
RPE 9
3B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
4
10-15 reps
RPE 9
1B
Neck Curl
3
15-20 reps
RPE 9
2A
Seated Calf Raise
3
10-15 reps
RPE 9
2B
Leg Press
3
8-12 reps
RPE 9
3A
Split Squat (Smith Machine)
3
8-12 reps
RPE 9
3B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
4
8-12 reps
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
2A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
3A
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
3B
Upright Row (Barbell)
4
10-15 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
4
8-12 reps
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
2A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
3A
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
3B
Upright Row (Barbell)
4
10-15 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
4
8-12 reps
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
2A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
3A
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
3B
Upright Row (Barbell)
4
10-15 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
4
8-12 reps
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
2A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
3A
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
3B
Upright Row (Barbell)
4
10-15 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
4
8-12 reps
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
2A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
3A
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
3B
Upright Row (Barbell)
4
10-15 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
4
8-12 reps
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
2A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
3A
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
3B
Upright Row (Barbell)
4
10-15 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
4
8-12 reps
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
2A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
3A
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
3B
Upright Row (Barbell)
4
10-15 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
4
8-12 reps
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
2A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
3A
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
3B
Upright Row (Barbell)
4
10-15 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
4
8-12 reps
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
2A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
3A
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
3B
Upright Row (Barbell)
4
10-15 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
4
8-12 reps
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
2A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
3A
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
3B
Upright Row (Barbell)
4
10-15 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
4
8-12 reps
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
2A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
3A
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
3B
Upright Row (Barbell)
4
10-15 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up (Incline)
4
8-12 reps
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 9
2A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 9
3A
Decline Sit Up (Weighted)
3
8-12 reps
RPE 9
3B
Upright Row (Barbell)
4
10-15 reps
RPE 10
3C
Reverse Wrist Curl (Barbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Meadow Row
3
8-12 reps
RPE 9
2A
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 9
2B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
3A
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3C
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Meadow Row
3
8-12 reps
RPE 9
2A
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 9
2B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
3A
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3C
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Meadow Row
3
8-12 reps
RPE 9
2A
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 9
2B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
3A
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3C
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Meadow Row
3
8-12 reps
RPE 9
2A
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 9
2B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
3A
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3C
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Meadow Row
3
8-12 reps
RPE 9
2A
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 9
2B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
3A
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3C
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Meadow Row
3
8-12 reps
RPE 9
2A
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 9
2B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
3A
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3C
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Meadow Row
3
8-12 reps
RPE 9
2A
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 9
2B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
3A
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3C
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Meadow Row
3
8-12 reps
RPE 9
2A
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 9
2B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
3A
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3C
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Meadow Row
3
8-12 reps
RPE 9
2A
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 9
2B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
3A
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3C
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Meadow Row
3
8-12 reps
RPE 9
2A
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 9
2B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
3A
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3C
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Meadow Row
3
8-12 reps
RPE 9
2A
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 9
2B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
3A
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3C
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Meadow Row
3
8-12 reps
RPE 9
2A
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
RPE 9
2B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
3A
Fly Press (Dumbbell)
3
8-12 reps
RPE 9
3B
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
3C
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-10 reps
RPE 9
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Standing Calf Raise
3
10-15 reps
RPE 9
2B
Hanging Leg Raise
3
5-15 reps
RPE 9
3A
Safety Bar Squat
4
6-10 reps
RPE 9
3B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-10 reps
RPE 9
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Standing Calf Raise
3
10-15 reps
RPE 9
2B
Hanging Leg Raise
3
5-15 reps
RPE 9
3A
Safety Bar Squat
4
6-10 reps
RPE 9
3B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-10 reps
RPE 9
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Standing Calf Raise
3
10-15 reps
RPE 9
2B
Hanging Leg Raise
3
5-15 reps
RPE 9
3A
Safety Bar Squat
4
6-10 reps
RPE 9
3B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-10 reps
RPE 9
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Standing Calf Raise
3
10-15 reps
RPE 9
2B
Hanging Leg Raise
3
5-15 reps
RPE 9
3A
Safety Bar Squat
4
6-10 reps
RPE 9
3B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-10 reps
RPE 9
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Standing Calf Raise
3
10-15 reps
RPE 9
2B
Hanging Leg Raise
3
5-15 reps
RPE 9
3A
Safety Bar Squat
4
6-10 reps
RPE 9
3B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-10 reps
RPE 9
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Standing Calf Raise
3
10-15 reps
RPE 9
2B
Hanging Leg Raise
3
5-15 reps
RPE 9
3A
Safety Bar Squat
4
6-10 reps
RPE 9
3B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-10 reps
RPE 9
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Standing Calf Raise
3
10-15 reps
RPE 9
2B
Hanging Leg Raise
3
5-15 reps
RPE 9
3A
Safety Bar Squat
4
6-10 reps
RPE 9
3B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-10 reps
RPE 9
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Standing Calf Raise
3
10-15 reps
RPE 9
2B
Hanging Leg Raise
3
5-15 reps
RPE 9
3A
Safety Bar Squat
4
6-10 reps
RPE 9
3B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-10 reps
RPE 9
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Standing Calf Raise
3
10-15 reps
RPE 9
2B
Hanging Leg Raise
3
5-15 reps
RPE 9
3A
Safety Bar Squat
4
6-10 reps
RPE 9
3B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-10 reps
RPE 9
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Standing Calf Raise
3
10-15 reps
RPE 9
2B
Hanging Leg Raise
3
5-15 reps
RPE 9
3A
Safety Bar Squat
4
6-10 reps
RPE 9
3B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-10 reps
RPE 9
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Standing Calf Raise
3
10-15 reps
RPE 9
2B
Hanging Leg Raise
3
5-15 reps
RPE 9
3A
Safety Bar Squat
4
6-10 reps
RPE 9
3B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-10 reps
RPE 9
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Standing Calf Raise
3
10-15 reps
RPE 9
2B
Hanging Leg Raise
3
5-15 reps
RPE 9
3A
Safety Bar Squat
4
6-10 reps
RPE 9
3B
Reverse Wrist Curl (Barbell)
3
10-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Dumbbell)4 Sets
6-10 Reps
@6-9
1B
Dumbbell Row4 Sets
8-12 Reps
@6-9
2A
AD Press3 Sets
6-12 Reps
@6-9
2B
Bicep Curl (Barbell)3 Sets
8-12 Reps
@6-9
3A
Lying Side Lateral Raise4 Sets
10-15 Reps
@9
3B
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
@9
3C
Ab Wheel3 Sets
5-10 Reps
@9
Day 2
1A
Leg Curl4 Sets
10-15 Reps
@9
1B
Neck Curl3 Sets
15-20 Reps
@9
2A
Seated Calf Raise3 Sets
10-15 Reps
@9
2B
Leg Press3 Sets
8-12 Reps
@9
3A
Split Squat (Smith Machine)3 Sets
8-12 Reps
@9
3B
Rear Delt Fly (Cable)3 Sets
10-15 Reps
@9
Day 3
1A
Push Up (Incline)4 Sets
8-12 Reps
@9
1B
Pullover (Dumbbell)4 Sets
8-12 Reps
@9
2A
Preacher Curl (Dumbbell)3 Sets
8-12 Reps
@9
2B
Overhead Extension (Dumbbell)3 Sets
8-12 Reps
@9
3A
Decline Sit Up (Weighted)3 Sets
8-12 Reps
@9
3B
Upright Row (Barbell)4 Sets
10-15 Reps
@10
3C
Reverse Wrist Curl (Barbell)3 Sets
8-12 Reps
@9
Day 4
1A
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
@9
1B
Meadow Row3 Sets
8-12 Reps
@9
2A
Pull-Up (Neutral Grip, Weighted)3 Sets
4-8 Reps
@9
2B
Skull Crusher (Barbell)3 Sets
8-12 Reps
@9
3A
Fly Press (Dumbbell)3 Sets
8-12 Reps
@9
3B
Lateral Raise (Dumbbell)4 Sets
10-15 Reps
@10
3C
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@9
Day 5
1A
Good Morning3 Sets
6-10 Reps
@9
1B
Neck Extension3 Sets
15-20 Reps
@9
2A
Standing Calf Raise3 Sets
10-15 Reps
@9
2B
Hanging Leg Raise3 Sets
5-15 Reps
@9
3A
Safety Bar Squat4 Sets
6-10 Reps
@9
3B
Reverse Wrist Curl (Barbell)3 Sets
10-15 Reps
@9