logo
BoostcampPNG

Ryan’s Split

by Ryan

Program Description

Gains

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Athletics, Muscle & Sculpting, Powerbuilding, Olympic Weightlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 15, 2026 12:44
  • Last Edited
    Jan 15, 2026 01:07
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Chest
11.6%
Front Delts
11.6%
Upper Back
10.2%
Biceps
10.2%
Lats
8.7%
Middle Delts
5.8%
Quadriceps
4.8%
Hamstrings
4.8%
Rear Delts
4.4%
Forearms
3.6%
Glutes
3.4%
Abs
3.1%
Calves
1.5%
Lower Back
1.2%
Adductors
0.5%
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
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Reverse Curl (Barbell)
3
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Reverse Curl (Barbell)
3
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Reverse Curl (Barbell)
3
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Reverse Curl (Barbell)
3
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Reverse Curl (Barbell)
3
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Reverse Curl (Barbell)
3
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Reverse Curl (Barbell)
3
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Reverse Curl (Barbell)
3
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Reverse Curl (Barbell)
3
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Reverse Curl (Barbell)
3
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Reverse Curl (Barbell)
3
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Reverse Curl (Barbell)
3
8 reps
RPE 10
6
Cable Crunch
3
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
T-Bar Row
3
8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8 reps
RPE 10
5
JM Press
3
9 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
T-Bar Row
3
8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8 reps
RPE 10
5
JM Press
3
9 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
T-Bar Row
3
8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8 reps
RPE 10
5
JM Press
3
9 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
T-Bar Row
3
8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8 reps
RPE 10
5
JM Press
3
9 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
T-Bar Row
3
8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8 reps
RPE 10
5
JM Press
3
9 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
T-Bar Row
3
8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8 reps
RPE 10
5
JM Press
3
9 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
T-Bar Row
3
8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8 reps
RPE 10
5
JM Press
3
9 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
T-Bar Row
3
8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8 reps
RPE 10
5
JM Press
3
9 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
T-Bar Row
3
8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8 reps
RPE 10
5
JM Press
3
9 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
T-Bar Row
3
8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8 reps
RPE 10
5
JM Press
3
9 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
T-Bar Row
3
8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8 reps
RPE 10
5
JM Press
3
9 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 10
2
T-Bar Row
3
8 reps
RPE 10
3
Cable Low Row
3
6-8 reps
RPE 10
4
Tricep Extension (Cable)
3
8 reps
RPE 10
5
JM Press
3
9 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Hack Squat
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Hack Squat
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Hack Squat
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Hack Squat
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Hack Squat
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Hack Squat
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Hack Squat
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Hack Squat
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Hack Squat
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Hack Squat
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Hack Squat
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 10
2
Hack Squat
2
6 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Leg Extension
3
12 reps
RPE 10
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
T-Bar Row
3
8 reps
RPE 10
6
Cable Low Row
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
T-Bar Row
3
8 reps
RPE 10
6
Cable Low Row
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
T-Bar Row
3
8 reps
RPE 10
6
Cable Low Row
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
T-Bar Row
3
8 reps
RPE 10
6
Cable Low Row
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
T-Bar Row
3
8 reps
RPE 10
6
Cable Low Row
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
T-Bar Row
3
8 reps
RPE 10
6
Cable Low Row
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
T-Bar Row
3
8 reps
RPE 10
6
Cable Low Row
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
T-Bar Row
3
8 reps
RPE 10
6
Cable Low Row
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
T-Bar Row
3
8 reps
RPE 10
6
Cable Low Row
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
T-Bar Row
3
8 reps
RPE 10
6
Cable Low Row
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
T-Bar Row
3
8 reps
RPE 10
6
Cable Low Row
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 10
4
Lat Pulldown
3
8 reps
RPE 10
5
T-Bar Row
3
8 reps
RPE 10
6
Cable Low Row
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Tricep Extension (Cable)
3
8 reps
RPE 10
4
JM Press
3
9 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Tricep Extension (Cable)
3
8 reps
RPE 10
4
JM Press
3
9 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Tricep Extension (Cable)
3
8 reps
RPE 10
4
JM Press
3
9 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Tricep Extension (Cable)
3
8 reps
RPE 10
4
JM Press
3
9 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Tricep Extension (Cable)
3
8 reps
RPE 10
4
JM Press
3
9 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Tricep Extension (Cable)
3
8 reps
RPE 10
4
JM Press
3
9 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Tricep Extension (Cable)
3
8 reps
RPE 10
4
JM Press
3
9 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Tricep Extension (Cable)
3
8 reps
RPE 10
4
JM Press
3
9 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Tricep Extension (Cable)
3
8 reps
RPE 10
4
JM Press
3
9 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Tricep Extension (Cable)
3
8 reps
RPE 10
4
JM Press
3
9 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Tricep Extension (Cable)
3
8 reps
RPE 10
4
JM Press
3
9 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3
Tricep Extension (Cable)
3
8 reps
RPE 10
4
JM Press
3
9 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
@10
2
Hack Squat
2 Sets
6 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Leg Extension
3 Sets
12 Reps
@10
6
Calf Raise (Machine)
3 Sets
15 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
6-8 Reps
@10
2
T-Bar Row
3 Sets
8 Reps
@10
3
Cable Low Row
3 Sets
6-8 Reps
@10
4
Tricep Extension (Cable)
3 Sets
8 Reps
@10
5
JM Press
3 Sets
9 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Dip (Weighted)
3 Sets
6 Reps
@10
3
Pec Deck (Machine)
3 Sets
6-8 Reps
@10
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
5
Reverse Curl (Barbell)
3 Sets
8 Reps
@10
6
Cable Crunch
3 Sets
8 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
8
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Dip (Weighted)
3 Sets
6 Reps
@10
3
Pec Deck (Machine)
3 Sets
8 Reps
@10
4
Lat Pulldown
3 Sets
8 Reps
@10
5
T-Bar Row
3 Sets
8 Reps
@10
6
Cable Low Row
3 Sets
8 Reps
@10
Day 5
1
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
2
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
3
Tricep Extension (Cable)
3 Sets
8 Reps
@10
4
JM Press
3 Sets
9 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
6
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@10
7
Rear Delt Fly (Dumbbell)
3 Sets
8 Reps
@10