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BoostcampPNG

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Program Description

Perfect for people who are trying to feel better about their body

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 24, 2024 04:36
  • Last Edited
    Jan 18, 2025 05:34

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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ON THE BOOSTCAMP APP FOR FREE
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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
Hamstring Curl
3
12 reps
RPE 7
2
Leg Extension
1
1
1
12 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 9
3
Hack Squat
2
1
1
8 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 7
2
Leg Extension
1
1
1
12 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 9
3
Hack Squat
2
1
1
8 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 7
2
Leg Extension
1
1
1
12 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 9
3
Hack Squat
2
1
1
8 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 7
2
Leg Extension
1
1
1
12 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 9
3
Hack Squat
2
1
1
8 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 7
2
Leg Extension
1
1
1
12 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 9
3
Hack Squat
2
1
1
8 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 7
2
Leg Extension
1
1
1
12 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 9
3
Hack Squat
2
1
1
8 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 7
2
Leg Extension
1
1
1
12 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 9
3
Hack Squat
2
1
1
8 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 7
2
Leg Extension
1
1
1
12 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 9
3
Hack Squat
2
1
1
8 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 7
2
Leg Extension
1
1
1
12 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 9
3
Hack Squat
2
1
1
8 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 7
2
Leg Extension
1
1
1
12 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 9
3
Hack Squat
2
1
1
8 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 7
2
Leg Extension
1
1
1
12 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 9
3
Hack Squat
2
1
1
8 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 7
2
Leg Extension
1
1
1
12 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 9
3
Hack Squat
2
1
1
8 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
2
8 reps
5 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
7 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4
Reverse Pec Deck
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
2
8 reps
5 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
7 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4
Reverse Pec Deck
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
2
8 reps
5 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
7 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4
Reverse Pec Deck
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
2
8 reps
5 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
7 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4
Reverse Pec Deck
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
2
8 reps
5 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
7 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4
Reverse Pec Deck
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
2
8 reps
5 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
7 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4
Reverse Pec Deck
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
2
8 reps
5 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
7 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4
Reverse Pec Deck
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
2
8 reps
5 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
7 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4
Reverse Pec Deck
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
2
8 reps
5 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
7 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4
Reverse Pec Deck
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
2
8 reps
5 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
7 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4
Reverse Pec Deck
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
2
8 reps
5 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
7 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4
Reverse Pec Deck
2
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
2
8 reps
5 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
7 reps
RPE 8
3
Chest Supported Row (Machine)
3
8 reps
RPE 7
4
Reverse Pec Deck
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 8
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3A
Dip (Assisted)
1
8 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Chest Fly (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 8
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3A
Dip (Assisted)
1
8 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Chest Fly (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 8
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3A
Dip (Assisted)
1
8 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Chest Fly (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 8
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3A
Dip (Assisted)
1
8 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Chest Fly (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 8
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3A
Dip (Assisted)
1
8 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Chest Fly (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 8
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3A
Dip (Assisted)
1
8 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Chest Fly (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 8
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3A
Dip (Assisted)
1
8 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Chest Fly (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 8
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3A
Dip (Assisted)
1
8 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Chest Fly (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 8
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3A
Dip (Assisted)
1
8 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Chest Fly (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 8
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3A
Dip (Assisted)
1
8 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Chest Fly (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 8
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3A
Dip (Assisted)
1
8 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Chest Fly (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
12 reps
RPE 8
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3A
Dip (Assisted)
1
8 reps
RPE 9.5
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Chest Fly (Cable)
2
12 reps
RPE 8
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 9.5
2
Leg Curl
2
10 reps
RPE 8
3
Leg Extension
1
2
8 reps
8 reps
RPE 7
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 9.5
2
Leg Curl
2
10 reps
RPE 8
3
Leg Extension
1
2
8 reps
8 reps
RPE 7
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 9.5
2
Leg Curl
2
10 reps
RPE 8
3
Leg Extension
1
2
8 reps
8 reps
RPE 7
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 9.5
2
Leg Curl
2
10 reps
RPE 8
3
Leg Extension
1
2
8 reps
8 reps
RPE 7
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 9.5
2
Leg Curl
2
10 reps
RPE 8
3
Leg Extension
1
2
8 reps
8 reps
RPE 7
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 9.5
2
Leg Curl
2
10 reps
RPE 8
3
Leg Extension
1
2
8 reps
8 reps
RPE 7
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 9.5
2
Leg Curl
2
10 reps
RPE 8
3
Leg Extension
1
2
8 reps
8 reps
RPE 7
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 9.5
2
Leg Curl
2
10 reps
RPE 8
3
Leg Extension
1
2
8 reps
8 reps
RPE 7
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 9.5
2
Leg Curl
2
10 reps
RPE 8
3
Leg Extension
1
2
8 reps
8 reps
RPE 7
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 9.5
2
Leg Curl
2
10 reps
RPE 8
3
Leg Extension
1
2
8 reps
8 reps
RPE 7
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 9.5
2
Leg Curl
2
10 reps
RPE 8
3
Leg Extension
1
2
8 reps
8 reps
RPE 7
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 9.5
2
Leg Curl
2
10 reps
RPE 8
3
Leg Extension
1
2
8 reps
8 reps
RPE 7
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2
Face Pull
2
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
15 reps
8 reps
RPE 8
RPE 9.5
6
Tricep Extension (Cable)
2
8 reps
RPE 9.5
7
Dip (Assisted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2
Face Pull
2
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
15 reps
8 reps
RPE 8
RPE 9.5
6
Tricep Extension (Cable)
2
8 reps
RPE 9.5
7
Dip (Assisted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2
Face Pull
2
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
15 reps
8 reps
RPE 8
RPE 9.5
6
Tricep Extension (Cable)
2
8 reps
RPE 9.5
7
Dip (Assisted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2
Face Pull
2
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
15 reps
8 reps
RPE 8
RPE 9.5
6
Tricep Extension (Cable)
2
8 reps
RPE 9.5
7
Dip (Assisted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2
Face Pull
2
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
15 reps
8 reps
RPE 8
RPE 9.5
6
Tricep Extension (Cable)
2
8 reps
RPE 9.5
7
Dip (Assisted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2
Face Pull
2
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
15 reps
8 reps
RPE 8
RPE 9.5
6
Tricep Extension (Cable)
2
8 reps
RPE 9.5
7
Dip (Assisted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2
Face Pull
2
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
15 reps
8 reps
RPE 8
RPE 9.5
6
Tricep Extension (Cable)
2
8 reps
RPE 9.5
7
Dip (Assisted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2
Face Pull
2
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
15 reps
8 reps
RPE 8
RPE 9.5
6
Tricep Extension (Cable)
2
8 reps
RPE 9.5
7
Dip (Assisted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2
Face Pull
2
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
15 reps
8 reps
RPE 8
RPE 9.5
6
Tricep Extension (Cable)
2
8 reps
RPE 9.5
7
Dip (Assisted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2
Face Pull
2
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
15 reps
8 reps
RPE 8
RPE 9.5
6
Tricep Extension (Cable)
2
8 reps
RPE 9.5
7
Dip (Assisted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2
Face Pull
2
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
15 reps
8 reps
RPE 8
RPE 9.5
6
Tricep Extension (Cable)
2
8 reps
RPE 9.5
7
Dip (Assisted)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2
Face Pull
2
12 reps
RPE 8
3
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
15 reps
8 reps
RPE 8
RPE 9.5
6
Tricep Extension (Cable)
2
8 reps
RPE 9.5
7
Dip (Assisted)
2
6 reps
RPE 10
Day 7
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1
Hamstring Curl
3 Sets
12 Reps
@7
2
Leg Extension
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
@7
@7.5
@9
3
Hack Squat
2 Sets
1 Set
1 Set
8 Reps
5 Reps
5 Reps
@8
@9
@8
Day 2
1
Pull-Up (Assisted)
1 Set
2 Sets
8 Reps
5 Reps
@9.5
@9.5
2
Lat Pulldown
1 Set
7 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
8 Reps
@7
4
Reverse Pec Deck
2 Sets
12 Reps
@8.5
Day 4
No exercises added to this day
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@7.5
@7.5
@9.5
2
Leg Curl
2 Sets
10 Reps
@8
3
Leg Extension
1 Set
2 Sets
8 Reps
8 Reps
@7
@9.5
Day 6
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
2
Face Pull
2 Sets
12 Reps
@8
3
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@8.5
4
Incline Curl (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
15 Reps
8 Reps
@8
@9.5
6
Tricep Extension (Cable)
2 Sets
8 Reps
@9.5
7
Dip (Assisted)
2 Sets
6 Reps
@10
Day 3
1
Face Pull
2 Sets
12 Reps
@8
2
Dip (Bodyweight)
2 Sets
8 Reps
@9.5
3A
Dip (Assisted)
1 Set
8 Reps
@9.5
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
5
Chest Fly (Cable)
2 Sets
12 Reps
@8
Day 7
No exercises added to this day