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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.
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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