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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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Triceps
11.6%
Quadriceps
11.4%
Hamstrings
11.2%
Biceps
8.8%
Chest
8.6%
Lats
6.9%
Rear Delts
6.2%
Glutes
6%
Front Delts
5.8%
Lower Back
4.9%
Middle Delts
3.2%
Abs
2.1%
Forearms
1.3%
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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
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