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BoostcampPNG

HYPERTROPHY CYCLE

by Gabriel E.
12 athletes joined
4.0
(1 rating)

Program Description

HYPERTROPHY, exercices that give the best hypertrophic stimulus fatigue ratio with mostly free weights and bodyweight

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 14, 2024 02:04
  • Last Edited
    May 01, 2025 10:25
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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
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
French Press
2
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
80%
2
Squat (Paused)
2
8 reps
75%
3
Squat (Barbell)
3
20 reps
60%
4
Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
20 reps
RPE 8
6
Seated Calf Raise
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
3
Pull-Up (Weighted)
1
1
20 reps
20 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
1
1
20 reps
20 reps
RPE 9
RPE 10
8
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
3
Snatch Deadlift
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
5
Bicep Curl (Barbell)
2
12 reps
RPE 10
6
Chinese Plank
2
4 mins
RPE 8
7
Bear Hug
1
4 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
3
1
1
30 mins
30 mins
30 mins
RPE 8
RPE 9
RPE 10
2
Wrist Curls
2
20 reps
RPE 8
3
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 8
4
Neck Curl
2
20 reps
RPE 8
5
Neck Flexion
2
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3
Bench Press (Paused)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Bench Press (Barbell)
1 Set
AMRAP
@10
5
French Press
2 Sets
15 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Skull Crusher
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
AMRAP
80%
2
Squat (Paused)
2 Sets
8 Reps
75%
3
Squat (Barbell)
3 Sets
20 Reps
60%
4
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
5
Standing Calf Raise
3 Sets
20 Reps
@8
6
Seated Calf Raise
2 Sets
20 Reps
@8
Day 3
1
Chin-Up (Weighted)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
2
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
3
Pull-Up (Weighted)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
8
Hammer Curl
1 Set
1 Set
20 Reps
20 Reps
@9
@10
Day 4
1
Walk
1 Set
20 mins
@6
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
2
Deadlift (Deficit)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
3
Snatch Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
5
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
6
Chinese Plank
2 Sets
4 mins
@8
7
Bear Hug
1 Set
4 mins
@8
Day 6
1
Farmer's Walk (Weighted)
3 Sets
1 Set
1 Set
30 mins
30 mins
30 mins
@8
@9
@10
2
Wrist Curls
2 Sets
20 Reps
@8
3
Reverse Wrist Curl (Dumbbell)
2 Sets
20 Reps
@8
4
Neck Curl
2 Sets
20 Reps
@8
5
Neck Flexion
2 Sets
20 Reps
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
Day 7
1
Walk
1 Set
20 mins
@6
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Josr G.Age 21, Non-binary
10 months ago
2 years of prior experience
As expected strength gains
More than expected muscle gains
No modifications
Trifidipulcans