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!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.2%
Triceps
9.6%
Chest
8.9%
Middle Delts
8.2%
Biceps
7.5%
Upper Back
7.4%
Lats
6.9%
Hamstrings
6.8%
Abs
6.5%
Quadriceps
5.4%
Glutes
4.7%
Forearms
4.6%
Rear Delts
3.5%
Neck
3.3%
Calves
3.3%
Lower Back
1.6%
Adductors
1.3%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
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