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MassBuilder

by elias v

Program Description

**MassBuilder** is an intensive 8-week program designed to maximize muscle growth and strength through a structured regimen of 48 workouts. Each session, lasting about 70 minutes, combines compound and isolation exercises targeting all major muscle groups, ensuring a balanced approach to bodybuilding and powerbuilding. With a focus on progressive overload and varied intensity, this program is perfect for intermediate lifters ready to take their training to the next level. Equip yourself with access to a full gym, and prepare to transform your physique!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 23, 2025 08:19
  • Last Edited
    Jul 23, 2025 09:50

Summary

Unlock your potential with the **MassBuilder** program, an 8-week journey designed to pack on muscle and strength through a rigorous 6-day-a-week training schedule. Each session focuses on compound and isolation exercises, utilizing a full gym setup to target major muscle groups effectively. Expect to engage in heavy lifts like the barbell bench press and dynamic movements such as the T-bar row, ensuring your gains are both substantial and sustainable. Get ready to transform your physique and elevate your lifting game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Cable)
2
AMRAP
RPE 10
6
Reverse Pec Deck
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Cable)
2
AMRAP
RPE 10
6
Reverse Pec Deck
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Cable)
2
AMRAP
RPE 10
6
Reverse Pec Deck
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Cable)
2
AMRAP
RPE 10
6
Reverse Pec Deck
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Cable)
2
AMRAP
RPE 10
6
Reverse Pec Deck
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Cable)
2
AMRAP
RPE 10
6
Reverse Pec Deck
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Cable)
2
AMRAP
RPE 10
6
Reverse Pec Deck
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Cable)
2
AMRAP
RPE 10
6
Reverse Pec Deck
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
6 reps
3 reps
1 reps
-
-
-
2
Hack Squat
2
8 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Calf Raise (Leg Press)
2
AMRAP
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
8
Abs Crunch (Weighted)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
6 reps
3 reps
1 reps
-
-
-
2
Hack Squat
2
8 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Calf Raise (Leg Press)
2
AMRAP
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
8
Abs Crunch (Weighted)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
6 reps
3 reps
1 reps
-
-
-
2
Hack Squat
2
8 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Calf Raise (Leg Press)
2
AMRAP
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
8
Abs Crunch (Weighted)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
6 reps
3 reps
1 reps
-
-
-
2
Hack Squat
2
8 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Calf Raise (Leg Press)
2
AMRAP
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
8
Abs Crunch (Weighted)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
6 reps
3 reps
1 reps
-
-
-
2
Hack Squat
2
8 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Calf Raise (Leg Press)
2
AMRAP
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
8
Abs Crunch (Weighted)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
6 reps
3 reps
1 reps
-
-
-
2
Hack Squat
2
8 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Calf Raise (Leg Press)
2
AMRAP
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
8
Abs Crunch (Weighted)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
6 reps
3 reps
1 reps
-
-
-
2
Hack Squat
2
8 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Calf Raise (Leg Press)
2
AMRAP
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
8
Abs Crunch (Weighted)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
6 reps
3 reps
1 reps
-
-
-
2
Hack Squat
2
8 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Calf Raise (Leg Press)
2
AMRAP
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
8
Abs Crunch (Weighted)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
3 reps
2 reps
1 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
3
Pec Deck (Machine)
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
One Arm Lateral Raise (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Cable)
2
AMRAP
RPE 10
6
Reverse Pec Deck
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Cable)
2
AMRAP
RPE 10
6
Reverse Pec Deck
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Cable)
2
AMRAP
RPE 10
6
Reverse Pec Deck
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Cable)
2
AMRAP
RPE 10
6
Reverse Pec Deck
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Cable)
2
AMRAP
RPE 10
6
Reverse Pec Deck
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Cable)
2
AMRAP
RPE 10
6
Reverse Pec Deck
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Cable)
2
AMRAP
RPE 10
6
Reverse Pec Deck
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
3
Standing Pullover (Cable)
2
AMRAP
RPE 10
4
T-Bar Row
3
8 reps
RPE 10
5
Bicep Curl (Cable)
2
AMRAP
RPE 10
6
Reverse Pec Deck
2
AMRAP
RPE 10
7
Incline Curl (Dumbbell)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
6 reps
3 reps
1 reps
-
-
-
2
Hack Squat
2
8 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Calf Raise (Leg Press)
2
AMRAP
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
8
Abs Crunch (Weighted)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
6 reps
3 reps
1 reps
-
-
-
2
Hack Squat
2
8 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Calf Raise (Leg Press)
2
AMRAP
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
8
Abs Crunch (Weighted)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
6 reps
3 reps
1 reps
-
-
-
2
Hack Squat
2
8 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Calf Raise (Leg Press)
2
AMRAP
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
8
Abs Crunch (Weighted)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
6 reps
3 reps
1 reps
-
-
-
2
Hack Squat
2
8 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Calf Raise (Leg Press)
2
AMRAP
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
8
Abs Crunch (Weighted)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
6 reps
3 reps
1 reps
-
-
-
2
Hack Squat
2
8 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Calf Raise (Leg Press)
2
AMRAP
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
8
Abs Crunch (Weighted)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
6 reps
3 reps
1 reps
-
-
-
2
Hack Squat
2
8 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Calf Raise (Leg Press)
2
AMRAP
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
8
Abs Crunch (Weighted)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
6 reps
3 reps
1 reps
-
-
-
2
Hack Squat
2
8 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Calf Raise (Leg Press)
2
AMRAP
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
8
Abs Crunch (Weighted)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
6 reps
3 reps
1 reps
-
-
-
2
Hack Squat
2
8 reps
RPE 10
3
Leg Curl
2
AMRAP
RPE 10
4
Leg Extension
2
AMRAP
RPE 10
5
Hip Adductor (Machine)
2
12 reps
RPE 10
6
Calf Raise (Leg Press)
2
AMRAP
RPE 10
7
Seated Calf Raise
2
8 reps
RPE 10
8
Abs Crunch (Weighted)
2
15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
3 Reps
2 Reps
1 Reps
@10
@10
@10
@10
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@10
3
Pec Deck (Machine)
3 Sets
AMRAP
@10
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
6
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
7
One Arm Lateral Raise (Cable)
3 Sets
AMRAP
@10
Day 2
1
Single Arm Iso Row
2 Sets
8 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
AMRAP
@10
3
Standing Pullover (Cable)
2 Sets
AMRAP
@10
4
T-Bar Row
3 Sets
8 Reps
@10
5
Bicep Curl (Cable)
2 Sets
AMRAP
@10
6
Reverse Pec Deck
2 Sets
AMRAP
@10
7
Incline Curl (Dumbbell)
2 Sets
AMRAP
@10
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
6 Reps
3 Reps
1 Reps
-
-
-
2
Hack Squat
2 Sets
8 Reps
@10
3
Leg Curl
2 Sets
AMRAP
@10
4
Leg Extension
2 Sets
AMRAP
@10
5
Hip Adductor (Machine)
2 Sets
12 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
7
Seated Calf Raise
2 Sets
8 Reps
@10
8
Abs Crunch (Weighted)
2 Sets
15 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
3 Reps
2 Reps
1 Reps
@10
@10
@10
@10
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@10
3
Pec Deck (Machine)
3 Sets
AMRAP
@10
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
6
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
7
One Arm Lateral Raise (Cable)
3 Sets
AMRAP
@10
Day 5
1
Single Arm Iso Row
2 Sets
8 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
AMRAP
@10
3
Standing Pullover (Cable)
2 Sets
AMRAP
@10
4
T-Bar Row
3 Sets
8 Reps
@10
5
Bicep Curl (Cable)
2 Sets
AMRAP
@10
6
Reverse Pec Deck
2 Sets
AMRAP
@10
7
Incline Curl (Dumbbell)
2 Sets
AMRAP
@10
Day 6
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
6 Reps
3 Reps
1 Reps
-
-
-
2
Hack Squat
2 Sets
8 Reps
@10
3
Leg Curl
2 Sets
AMRAP
@10
4
Leg Extension
2 Sets
AMRAP
@10
5
Hip Adductor (Machine)
2 Sets
12 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
7
Seated Calf Raise
2 Sets
8 Reps
@10
8
Abs Crunch (Weighted)
2 Sets
15 Reps
@10