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Gorilla

by Hemza H.
4 athletes joined

Program Description

Get in shape

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 01, 2024 10:21
  • Last Edited
    Jun 18, 2025 10:22

Summary

Unleash your inner strength with the Gorilla program, an intense 8-week journey designed for serious lifters. Committing to five days a week, you'll tackle a variety of exercises targeting major muscle groups, including chest, shoulders, and legs, using a full gym setup. Each workout is meticulously crafted with progressive intensity to push your limits and maximize gains. Get ready to transform your physique and build the power you’ve always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
8 reps
12 reps
-
-
2
Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
12 reps
RPE 6
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
1
8 reps
8 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
1
20 reps
20 reps
20 reps
RPE 9
RPE 9.5
RPE 10
6
Cable Crossover
2
2
15 reps
-
-
7
Lying Rear Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
8
Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
8 reps
12 reps
-
-
2
Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
12 reps
RPE 6
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
1
8 reps
8 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
1
20 reps
20 reps
20 reps
RPE 9
RPE 9.5
RPE 10
6
Cable Crossover
2
2
15 reps
-
-
7
Lying Rear Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
8
Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
8 reps
12 reps
-
-
2
Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
12 reps
RPE 6
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
1
8 reps
8 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
1
20 reps
20 reps
20 reps
RPE 9
RPE 9.5
RPE 10
6
Cable Crossover
2
2
15 reps
-
-
7
Lying Rear Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
8
Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
8 reps
12 reps
-
-
2
Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
12 reps
RPE 6
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
1
8 reps
8 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
1
20 reps
20 reps
20 reps
RPE 9
RPE 9.5
RPE 10
6
Cable Crossover
2
2
15 reps
-
-
7
Lying Rear Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
8
Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
8 reps
12 reps
-
-
2
Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
12 reps
RPE 6
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
1
8 reps
8 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
1
20 reps
20 reps
20 reps
RPE 9
RPE 9.5
RPE 10
6
Cable Crossover
2
2
15 reps
-
-
7
Lying Rear Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
8
Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
8 reps
12 reps
-
-
2
Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
12 reps
RPE 6
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
1
8 reps
8 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
1
20 reps
20 reps
20 reps
RPE 9
RPE 9.5
RPE 10
6
Cable Crossover
2
2
15 reps
-
-
7
Lying Rear Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
8
Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
8 reps
12 reps
-
-
2
Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
12 reps
RPE 6
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
1
8 reps
8 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
1
20 reps
20 reps
20 reps
RPE 9
RPE 9.5
RPE 10
6
Cable Crossover
2
2
15 reps
-
-
7
Lying Rear Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
8
Bench Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
8 reps
12 reps
-
-
2
Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
12 reps
RPE 6
RPE 9.5
RPE 10
3
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
1
8 reps
8 reps
15 reps
15 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
1
20 reps
20 reps
20 reps
RPE 9
RPE 9.5
RPE 10
6
Cable Crossover
2
2
15 reps
-
-
7
Lying Rear Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
8
Bench Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
8 reps
10 reps
10 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Lunge (Barbell)
2
20 reps
RPE 9
4
Leg Press
3
15 reps
RPE 10
5
Lying Leg Curl
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
1
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
8 reps
10 reps
10 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Lunge (Barbell)
2
20 reps
RPE 9
4
Leg Press
3
15 reps
RPE 10
5
Lying Leg Curl
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
1
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
8 reps
10 reps
10 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Lunge (Barbell)
2
20 reps
RPE 9
4
Leg Press
3
15 reps
RPE 10
5
Lying Leg Curl
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
1
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
8 reps
10 reps
10 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Lunge (Barbell)
2
20 reps
RPE 9
4
Leg Press
3
15 reps
RPE 10
5
Lying Leg Curl
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
1
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
8 reps
10 reps
10 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Lunge (Barbell)
2
20 reps
RPE 9
4
Leg Press
3
15 reps
RPE 10
5
Lying Leg Curl
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
1
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
8 reps
10 reps
10 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Lunge (Barbell)
2
20 reps
RPE 9
4
Leg Press
3
15 reps
RPE 10
5
Lying Leg Curl
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
1
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
8 reps
10 reps
10 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Lunge (Barbell)
2
20 reps
RPE 9
4
Leg Press
3
15 reps
RPE 10
5
Lying Leg Curl
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
1
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
8 reps
10 reps
10 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
3
15 reps
RPE 9
3
Lunge (Barbell)
2
20 reps
RPE 9
4
Leg Press
3
15 reps
RPE 10
5
Lying Leg Curl
1
1
1
1
1
15 reps
15 reps
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
6
Standing Calf Raise
2
1
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
3
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 9.5
5
Incline Dumbbell Row
2
12 reps
RPE 9.5
6
Standing Pullover (Cable)
2
15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9.5
8
Bicep Curl (Cable)
2
15 reps
RPE 9.5
9
Skull Crusher
3
15 reps
RPE 9.5
10
Bicep Curl (EZ Bar)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
3
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 9.5
5
Incline Dumbbell Row
2
12 reps
RPE 9.5
6
Standing Pullover (Cable)
2
15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9.5
8
Bicep Curl (Cable)
2
15 reps
RPE 9.5
9
Skull Crusher
3
15 reps
RPE 9.5
10
Bicep Curl (EZ Bar)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
3
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 9.5
5
Incline Dumbbell Row
2
12 reps
RPE 9.5
6
Standing Pullover (Cable)
2
15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9.5
8
Bicep Curl (Cable)
2
15 reps
RPE 9.5
9
Skull Crusher
3
15 reps
RPE 9.5
10
Bicep Curl (EZ Bar)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
3
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 9.5
5
Incline Dumbbell Row
2
12 reps
RPE 9.5
6
Standing Pullover (Cable)
2
15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9.5
8
Bicep Curl (Cable)
2
15 reps
RPE 9.5
9
Skull Crusher
3
15 reps
RPE 9.5
10
Bicep Curl (EZ Bar)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
3
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 9.5
5
Incline Dumbbell Row
2
12 reps
RPE 9.5
6
Standing Pullover (Cable)
2
15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9.5
8
Bicep Curl (Cable)
2
15 reps
RPE 9.5
9
Skull Crusher
3
15 reps
RPE 9.5
10
Bicep Curl (EZ Bar)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
3
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 9.5
5
Incline Dumbbell Row
2
12 reps
RPE 9.5
6
Standing Pullover (Cable)
2
15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9.5
8
Bicep Curl (Cable)
2
15 reps
RPE 9.5
9
Skull Crusher
3
15 reps
RPE 9.5
10
Bicep Curl (EZ Bar)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
3
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 9.5
5
Incline Dumbbell Row
2
12 reps
RPE 9.5
6
Standing Pullover (Cable)
2
15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9.5
8
Bicep Curl (Cable)
2
15 reps
RPE 9.5
9
Skull Crusher
3
15 reps
RPE 9.5
10
Bicep Curl (EZ Bar)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
3
Bent Over Row (Barbell, Paused)
3
12 reps
RPE 9.5
5
Incline Dumbbell Row
2
12 reps
RPE 9.5
6
Standing Pullover (Cable)
2
15 reps
RPE 9.5
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 9.5
8
Bicep Curl (Cable)
2
15 reps
RPE 9.5
9
Skull Crusher
3
15 reps
RPE 9.5
10
Bicep Curl (EZ Bar)
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
3
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Bench Press (Close Grip)
2
15 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Decline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
3
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Bench Press (Close Grip)
2
15 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Decline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
3
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Bench Press (Close Grip)
2
15 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Decline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
3
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Bench Press (Close Grip)
2
15 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Decline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
3
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Bench Press (Close Grip)
2
15 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Decline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
3
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Bench Press (Close Grip)
2
15 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Decline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
3
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Bench Press (Close Grip)
2
15 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Decline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
8 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
3
Dip (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
4
Bench Press (Close Grip)
2
15 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Decline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
7
Pec Deck (Machine)
3
12 reps
RPE 8
8
Bench Press (Close Grip)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
T-Bar Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Pull-Up (Bodyweight)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
15 reps
15 reps
RPE 8
RPE 9.5
6
Smith Machine Shrugs
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
7
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
T-Bar Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Pull-Up (Bodyweight)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
15 reps
15 reps
RPE 8
RPE 9.5
6
Smith Machine Shrugs
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
7
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
T-Bar Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Pull-Up (Bodyweight)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
15 reps
15 reps
RPE 8
RPE 9.5
6
Smith Machine Shrugs
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
7
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
T-Bar Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Pull-Up (Bodyweight)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
15 reps
15 reps
RPE 8
RPE 9.5
6
Smith Machine Shrugs
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
7
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
T-Bar Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Pull-Up (Bodyweight)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
15 reps
15 reps
RPE 8
RPE 9.5
6
Smith Machine Shrugs
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
7
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
T-Bar Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Pull-Up (Bodyweight)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
15 reps
15 reps
RPE 8
RPE 9.5
6
Smith Machine Shrugs
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
7
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
T-Bar Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Pull-Up (Bodyweight)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
15 reps
15 reps
RPE 8
RPE 9.5
6
Smith Machine Shrugs
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
7
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
T-Bar Row
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Pull-Up (Bodyweight)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Bicep Curl (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
15 reps
15 reps
RPE 8
RPE 9.5
6
Smith Machine Shrugs
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
7
Lat Pulldown (Single Arm)
2
15 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
8 Reps
12 Reps
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@6
@9.5
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
15 Reps
15 Reps
15 Reps
@6
@6.5
@7
@9.5
@10
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
20 Reps
20 Reps
20 Reps
@9
@9.5
@10
6
Cable Crossover
2 Sets
2 Sets
15 Reps
-
-
7
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
8
Bench Press (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
12 Reps
12 Reps
@6
@7
@8
@8.5
@9
2
Leg Extension
3 Sets
15 Reps
@9
3
Lunge (Barbell)
2 Sets
20 Reps
@9
4
Leg Press
3 Sets
15 Reps
@10
5
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
@8.5
@9
6
Standing Calf Raise
2 Sets
1 Set
@8
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@9.5
3
Bent Over Row (Barbell, Paused)
3 Sets
12 Reps
@9.5
5
Incline Dumbbell Row
2 Sets
12 Reps
@9.5
6
Standing Pullover (Cable)
2 Sets
15 Reps
@9.5
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@9.5
8
Bicep Curl (Cable)
2 Sets
15 Reps
@9.5
9
Skull Crusher
3 Sets
15 Reps
@9.5
10
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9.5
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
@8
@9
@9.5
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@8
@9
@9.5
3
Dip (Bodyweight)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
4
Bench Press (Close Grip)
2 Sets
15 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
7
Pec Deck (Machine)
3 Sets
12 Reps
@8
8
Bench Press (Close Grip)
2 Sets
15 Reps
@8
Day 5
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7.5
@8
@9
@9.5
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
@9
3
Pull-Up (Bodyweight)
1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
4
Bicep Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@9.5
6
Smith Machine Shrugs
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
7
Lat Pulldown (Single Arm)
2 Sets
15 Reps
@9.5