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BoostcampPNG

Insane size in 12 weeks

by Brennan H.

Program Description

Tran for the most amount of muscle possible

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 30, 2024 05:29
  • Last Edited
    Jun 15, 2024 12:52

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
10.8%
Biceps
9.4%
Front Delts
8.9%
Chest
8.8%
Middle Delts
8.2%
Upper Back
8.1%
Lats
8.1%
Quadriceps
6.7%
Calves
6.7%
Abs
6%
Hamstrings
5.4%
Adductors
4.7%
Rear Delts
4.1%
Glutes
2.7%
Forearms
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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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
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
3
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Chest Fly (Cable)
2
6-12 reps
RPE 10
3
Machine Press
1
6-12 reps
RPE 10
4
Overhead Press (Machine)
2
6-12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
7
Single Arm Pushdown
2
6-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-12 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Preacher Curl (Barbell)
2
6-12 reps
RPE 10
5
Bicep Curl (Cable)
2
6-12 reps
RPE 10
6
Forearm Curl
2
6-12 reps
RPE 10
7
Reverse Grip Curl
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Seated Hamstring Curl
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
8-12 reps
RPE 10
6
Standing Calf Raise
2
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
2 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 5
1
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Preacher Curl (Barbell)
2 Sets
6-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
6
Forearm Curl
2 Sets
6-12 Reps
@10
7
Reverse Grip Curl
2 Sets
6-12 Reps
@10
Day 6
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
8-12 Reps
@10
6
Standing Calf Raise
2 Sets
8-12 Reps
@10
7
Lying Leg Raise
3 Sets
AMRAP
@10
8
Cable Crunch
3 Sets
8-12 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
2 Sets
6-12 Reps
@10
3
Machine Press
1 Set
6-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
6-12 Reps
@10
5
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
6-12 Reps
@10
7
Single Arm Pushdown
2 Sets
6-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10