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BoostcampPNG

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
    Apr 06, 2025 01:47
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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