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BoostcampPNG

Hippocrates' Cheat Book

by Efe İlhan A.
3 athletes joined

Program Description

A program by a phsiotherapy student, worked on with professors in the college.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 11, 2024 08:29
  • Last Edited
    May 08, 2025 12:58

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.6%
Upper Back
14.7%
Chest
12.6%
Biceps
10.8%
Middle Delts
9.6%
Front Delts
9.4%
Lats
8.7%
Rear Delts
5.1%
Glutes
3.2%
Abs
2.5%
Forearms
2.4%
Quadriceps
1.8%
Hamstrings
1.8%
Lower Back
1.1%
Other
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
4
8 reps
RPE 8
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Concentration Lateral Raise
3
1
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 10
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Concentration Lateral Raise
3
1
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 10
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Concentration Lateral Raise
3
1
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 10
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Concentration Lateral Raise
3
1
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 10
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Concentration Lateral Raise
3
1
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 10
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Concentration Lateral Raise
3
1
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 10
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Concentration Lateral Raise
3
1
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 10
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Concentration Lateral Raise
3
1
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 10
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Concentration Lateral Raise
3
1
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 10
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Concentration Lateral Raise
3
1
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 10
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Concentration Lateral Raise
3
1
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 10
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Incline Fly Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Concentration Lateral Raise
3
1
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 10
RPE 7
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Shrug (Dumbbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Shrug (Dumbbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Shrug (Dumbbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Shrug (Dumbbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Shrug (Dumbbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Shrug (Dumbbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Shrug (Dumbbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Shrug (Dumbbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Shrug (Dumbbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Shrug (Dumbbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Shrug (Dumbbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8 reps
RPE 9
3
Seated Row (Cable)
3
8 reps
RPE 9
4
Shrug (Dumbbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 7.5
4
Walk
1
10 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 7.5
4
Walk
1
10 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 7.5
4
Walk
1
10 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 7.5
4
Walk
1
10 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 7.5
4
Walk
1
10 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 7.5
4
Walk
1
10 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 7.5
4
Walk
1
10 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 7.5
4
Walk
1
10 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 7.5
4
Walk
1
10 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 7.5
4
Walk
1
10 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 7.5
4
Walk
1
10 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Abs Crunch (Bodyweight)
1
50 reps
RPE 7.5
4
Walk
1
10 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Seated Overhead Press (Barbell)
5
6 reps
RPE 9
5
Concentration Lateral Raise
2
2
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Seated Overhead Press (Barbell)
5
6 reps
RPE 9
5
Concentration Lateral Raise
2
2
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Seated Overhead Press (Barbell)
5
6 reps
RPE 9
5
Concentration Lateral Raise
2
2
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Seated Overhead Press (Barbell)
5
6 reps
RPE 9
5
Concentration Lateral Raise
2
2
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Seated Overhead Press (Barbell)
5
6 reps
RPE 9
5
Concentration Lateral Raise
2
2
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Seated Overhead Press (Barbell)
5
6 reps
RPE 9
5
Concentration Lateral Raise
2
2
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Seated Overhead Press (Barbell)
5
6 reps
RPE 9
5
Concentration Lateral Raise
2
2
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Seated Overhead Press (Barbell)
5
6 reps
RPE 9
5
Concentration Lateral Raise
2
2
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Seated Overhead Press (Barbell)
5
6 reps
RPE 9
5
Concentration Lateral Raise
2
2
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Seated Overhead Press (Barbell)
5
6 reps
RPE 9
5
Concentration Lateral Raise
2
2
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Seated Overhead Press (Barbell)
5
6 reps
RPE 9
5
Concentration Lateral Raise
2
2
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 7
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Seated Overhead Press (Barbell)
5
6 reps
RPE 9
5
Concentration Lateral Raise
2
2
12 reps
10 reps
RPE 7
RPE 9
6
Skull Crusher
4
10 reps
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
1
8 reps
12 reps
15 reps
RPE 9
RPE 7
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
6 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Barbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 8.5
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
6 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Barbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 8.5
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
6 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Barbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 8.5
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
6 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Barbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 8.5
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
6 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Barbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 8.5
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
6 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Barbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 8.5
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
6 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Barbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 8.5
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
6 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Barbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 8.5
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
6 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Barbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 8.5
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
6 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Barbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 8.5
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
6 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Barbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 8.5
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
6 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Barbell)
3
1
10 reps
20 reps
RPE 9.5
RPE 6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3
15 reps
RPE 8.5
6
Bicep Curl (Cable)
3
10 reps
RPE 8.5
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Incline Fly Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
15 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
5
Concentration Lateral Raise
3 Sets
1 Set
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@10
@7
@6
Day 2
1
Underhand Lat Pulldown
3 Sets
8 Reps
@9
2
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
8 Reps
@9
4
Shrug (Dumbbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Abs Crunch (Bodyweight)
1 Set
50 Reps
@7.5
4
Walk
1 Set
10 mins
@9
Day 5
1
Pendlay Row
5 Sets
6 Reps
@9
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Face Pull
3 Sets
15 Reps
@8
4
Shrug (Barbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Chest Press (Machine)
3 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
10 Reps
@9
4
Seated Overhead Press (Barbell)
5 Sets
6 Reps
@9
5
Concentration Lateral Raise
2 Sets
2 Sets
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9
@7
@6