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BoostcampPNG

Hol me back, Bro!

by Simon N.
2 athletes joined

Program Description

Less legs, more everything else

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 02, 2024 02:49
  • Last Edited
    Jun 18, 2025 07:47

Summary

Unleash your strength with "Hol me back, Bro!"—a comprehensive 12-week program designed for dedicated lifters looking to build muscle and improve overall fitness. Comprising four intense training days each week, this program features a balanced mix of compound and isolation exercises, targeting all major muscle groups. Expect to push your limits with movements like the Platz Squat and Romanian Deadlift, all while honing your technique with guided video demonstrations. Get ready to transform your physique and elevate your performance!
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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
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 9
2
Good Morning
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 9
2
Good Morning
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 9
2
Good Morning
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 9
2
Good Morning
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 9
2
Good Morning
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 9
2
Good Morning
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
4
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Platz Squat
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@9
6
Face Pull
3 Sets
15-20 Reps
@10
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
6
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10-15 Reps
@6
7
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
Day 4
1
JM Press
3 Sets
6-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@10
7
Neck Curl
3 Sets
15-20 Reps
@9
Day 3
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@10
5
Arnold Press
3 Sets
8-12 Reps
@10
6
Barbell Row
3 Sets
6-10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10