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Arm focus

by Eduardo Barraza
4.0
(1 rating)

Program Description

PPL Arm focus

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 06, 2025 03:43
  • Last Edited
    Jun 18, 2025 11:39

Summary

Transform your arms with this focused 12-week program designed to sculpt and strengthen your upper body. Committing to six days a week, you'll engage in a variety of exercises, including cable curls, tricep pushdowns, and machine pulldowns, ensuring comprehensive muscle development. Each session is crafted to challenge your limits while promoting growth and endurance. Get ready to build powerful arms and boost your confidence, one rep at a time!
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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
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 8
2
Seated Row (Cable)
5
10 reps
RPE 9
3
Standing Pullover (Cable)
4
10 reps
RPE 8
4
Lateral Raise (Cable)
4
15 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 9
2
Pec Fly (Dumbbell)
4
12 reps
RPE 8
3
Seated Dip (Machine)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 9
2
Pec Fly (Dumbbell)
4
12 reps
RPE 8
3
Seated Dip (Machine)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 9
2
Pec Fly (Dumbbell)
4
12 reps
RPE 8
3
Seated Dip (Machine)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 9
2
Pec Fly (Dumbbell)
4
12 reps
RPE 8
3
Seated Dip (Machine)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 9
2
Pec Fly (Dumbbell)
4
12 reps
RPE 8
3
Seated Dip (Machine)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 9
2
Pec Fly (Dumbbell)
4
12 reps
RPE 8
3
Seated Dip (Machine)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 9
2
Pec Fly (Dumbbell)
4
12 reps
RPE 8
3
Seated Dip (Machine)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 9
2
Pec Fly (Dumbbell)
4
12 reps
RPE 8
3
Seated Dip (Machine)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 9
2
Pec Fly (Dumbbell)
4
12 reps
RPE 8
3
Seated Dip (Machine)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 9
2
Pec Fly (Dumbbell)
4
12 reps
RPE 8
3
Seated Dip (Machine)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 9
2
Pec Fly (Dumbbell)
4
12 reps
RPE 8
3
Seated Dip (Machine)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 9
2
Pec Fly (Dumbbell)
4
12 reps
RPE 8
3
Seated Dip (Machine)
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Tricep Pushdown (Cable)
5
15 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Deadlift (Barbell)
4
6 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Leg Extension
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Deadlift (Barbell)
4
6 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Leg Extension
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Deadlift (Barbell)
4
6 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Leg Extension
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Deadlift (Barbell)
4
6 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Leg Extension
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Deadlift (Barbell)
4
6 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Leg Extension
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Deadlift (Barbell)
4
6 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Leg Extension
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Deadlift (Barbell)
4
6 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Leg Extension
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Deadlift (Barbell)
4
6 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Leg Extension
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Deadlift (Barbell)
4
6 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Leg Extension
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Deadlift (Barbell)
4
6 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Leg Extension
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Deadlift (Barbell)
4
6 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Leg Extension
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
7 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
3
Deadlift (Barbell)
4
6 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Leg Extension
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
7 reps
RPE 8
2
Single Arm Row (Dumbbell)
5
10 reps
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
15 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 9
6
Barbell Row
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
7 reps
RPE 8
2
Single Arm Row (Dumbbell)
5
10 reps
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
15 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 9
6
Barbell Row
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
7 reps
RPE 8
2
Single Arm Row (Dumbbell)
5
10 reps
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
15 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 9
6
Barbell Row
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
7 reps
RPE 8
2
Single Arm Row (Dumbbell)
5
10 reps
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
15 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 9
6
Barbell Row
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
7 reps
RPE 8
2
Single Arm Row (Dumbbell)
5
10 reps
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
15 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 9
6
Barbell Row
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
7 reps
RPE 8
2
Single Arm Row (Dumbbell)
5
10 reps
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
15 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 9
6
Barbell Row
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
7 reps
RPE 8
2
Single Arm Row (Dumbbell)
5
10 reps
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
15 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 9
6
Barbell Row
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
7 reps
RPE 8
2
Single Arm Row (Dumbbell)
5
10 reps
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
15 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 9
6
Barbell Row
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
7 reps
RPE 8
2
Single Arm Row (Dumbbell)
5
10 reps
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
15 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 9
6
Barbell Row
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
7 reps
RPE 8
2
Single Arm Row (Dumbbell)
5
10 reps
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
15 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 9
6
Barbell Row
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
7 reps
RPE 8
2
Single Arm Row (Dumbbell)
5
10 reps
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
15 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 9
6
Barbell Row
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
7 reps
RPE 8
2
Single Arm Row (Dumbbell)
5
10 reps
RPE 9
3
Pullover (Dumbbell)
4
10 reps
RPE 8
4
Upright Row (Barbell)
4
15 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 9
6
Barbell Row
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
5
12 reps
RPE 8
2
Deficit Push Up
5
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
5
12 reps
RPE 8
2
Deficit Push Up
5
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
5
12 reps
RPE 8
2
Deficit Push Up
5
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
5
12 reps
RPE 8
2
Deficit Push Up
5
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
5
12 reps
RPE 8
2
Deficit Push Up
5
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
5
12 reps
RPE 8
2
Deficit Push Up
5
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
5
12 reps
RPE 8
2
Deficit Push Up
5
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
5
12 reps
RPE 8
2
Deficit Push Up
5
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
5
12 reps
RPE 8
2
Deficit Push Up
5
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
5
12 reps
RPE 8
2
Deficit Push Up
5
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
5
12 reps
RPE 8
2
Deficit Push Up
5
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
5
12 reps
RPE 8
2
Deficit Push Up
5
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
4
Chest Fly (Dumbbell)
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
4
Sumo Deadlift (Barbell)
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
4
Sumo Deadlift (Barbell)
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
4
Sumo Deadlift (Barbell)
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
4
Sumo Deadlift (Barbell)
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
4
Sumo Deadlift (Barbell)
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
4
Sumo Deadlift (Barbell)
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
4
Sumo Deadlift (Barbell)
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
4
Sumo Deadlift (Barbell)
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
4
Sumo Deadlift (Barbell)
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
4
Sumo Deadlift (Barbell)
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
4
Sumo Deadlift (Barbell)
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 8
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
4
Sumo Deadlift (Barbell)
4
12 reps
RPE 8
5
Incline Curl (Dumbbell)
5
10 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
5 Sets
10 Reps
@8
2
Seated Row (Cable)
5 Sets
10 Reps
@9
3
Standing Pullover (Cable)
4 Sets
10 Reps
@8
4
Lateral Raise (Cable)
4 Sets
15 Reps
@8
5
Bicep Curl (Cable)
4 Sets
10 Reps
@9
6
Hammer Curl (Dumbbell)
4 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
5 Sets
8 Reps
@9
2
Pec Fly (Dumbbell)
4 Sets
12 Reps
@8
3
Seated Dip (Machine)
4 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
5
Tricep Pushdown (Cable)
5 Sets
15 Reps
@8
6
Overhead Extension (Dumbbell)
4 Sets
12 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
7 Reps
@8
2
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
@8
3
Deadlift (Barbell)
4 Sets
6 Reps
@8
4
Hamstring Curl
4 Sets
10 Reps
@8
5
Leg Extension
4 Sets
15 Reps
@8
6
Bicep Curl (Barbell)
4 Sets
12 Reps
@8
Day 4
1
Pull-Up (Weighted)
5 Sets
7 Reps
@8
2
Single Arm Row (Dumbbell)
5 Sets
10 Reps
@9
3
Pullover (Dumbbell)
4 Sets
10 Reps
@8
4
Upright Row (Barbell)
4 Sets
15 Reps
@8
5
Incline Curl (Dumbbell)
5 Sets
10 Reps
@9
6
Barbell Row
4 Sets
10 Reps
@8
Day 5
1
Skull Crusher (Dumbbell)
5 Sets
12 Reps
@8
2
Deficit Push Up
5 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
@8
4
Chest Fly (Dumbbell)
4 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@8
Day 6
1
Squat (Barbell)
5 Sets
10 Reps
@8
2
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@8
3
Romanian Deadlift (Dumbbell)
5 Sets
10 Reps
@8
4
Sumo Deadlift (Barbell)
4 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
5 Sets
10 Reps
@8
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@8