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BoostcampPNG

Ultimate Gym Routine

by Christopher Estrop

Program Description

Gym

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 18, 2024 12:53
  • Last Edited
    Jun 18, 2025 11:08

Summary

Embark on a transformative 12-week journey with the Ultimate Gym Routine, designed for those ready to elevate their strength and conditioning. This program features six days of intense workouts each week, focusing on hybrid push and pull days that target major muscle groups through a variety of machines and free weights. With a balanced mix of compound and isolation exercises, you’ll build muscle, improve endurance, and enhance overall fitness. Get ready to push your limits and achieve your best self!
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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
Lunge (Barbell)
3
6-10 reps
RPE 8
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Deadlift (Smith Machine)
3
6-10 reps
RPE 8
4
Standing Calf Raise
5
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
6-10 reps
RPE 8
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Deadlift (Smith Machine)
3
6-10 reps
RPE 8
4
Standing Calf Raise
5
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
6-10 reps
RPE 8
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Deadlift (Smith Machine)
3
6-10 reps
RPE 8
4
Standing Calf Raise
5
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
6-10 reps
RPE 8
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Deadlift (Smith Machine)
3
6-10 reps
RPE 8
4
Standing Calf Raise
5
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
6-10 reps
RPE 8
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Deadlift (Smith Machine)
3
6-10 reps
RPE 8
4
Standing Calf Raise
5
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
6-10 reps
RPE 8
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Deadlift (Smith Machine)
3
6-10 reps
RPE 8
4
Standing Calf Raise
5
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
6-10 reps
RPE 8
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Deadlift (Smith Machine)
3
6-10 reps
RPE 8
4
Standing Calf Raise
5
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
6-10 reps
RPE 8
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Deadlift (Smith Machine)
3
6-10 reps
RPE 8
4
Standing Calf Raise
5
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
6-10 reps
RPE 8
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Deadlift (Smith Machine)
3
6-10 reps
RPE 8
4
Standing Calf Raise
5
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
6-10 reps
RPE 8
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Deadlift (Smith Machine)
3
6-10 reps
RPE 8
4
Standing Calf Raise
5
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
6-10 reps
RPE 8
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Deadlift (Smith Machine)
3
6-10 reps
RPE 8
4
Standing Calf Raise
5
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Leg Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
6-10 reps
RPE 8
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Deadlift (Smith Machine)
3
6-10 reps
RPE 8
4
Standing Calf Raise
5
10-12 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8
6
Leg Curl
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Bicep Curl (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
3
8-12 reps
RPE 8
3
Hanging Leg Raise
3
10-30 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
3
8-12 reps
RPE 8
3
Hanging Leg Raise
3
10-30 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
3
8-12 reps
RPE 8
3
Hanging Leg Raise
3
10-30 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
3
8-12 reps
RPE 8
3
Hanging Leg Raise
3
10-30 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
3
8-12 reps
RPE 8
3
Hanging Leg Raise
3
10-30 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
3
8-12 reps
RPE 8
3
Hanging Leg Raise
3
10-30 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
3
8-12 reps
RPE 8
3
Hanging Leg Raise
3
10-30 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
3
8-12 reps
RPE 8
3
Hanging Leg Raise
3
10-30 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
3
8-12 reps
RPE 8
3
Hanging Leg Raise
3
10-30 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
3
8-12 reps
RPE 8
3
Hanging Leg Raise
3
10-30 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
3
8-12 reps
RPE 8
3
Hanging Leg Raise
3
10-30 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 8
2
Deadlift (Smith Machine)
3
8-12 reps
RPE 8
3
Hanging Leg Raise
3
10-30 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Leg Extension
3
8-12 reps
RPE 8
6
Side Bend (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 8
6
Dip (Assisted)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 8
6
Dip (Assisted)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 8
6
Dip (Assisted)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 8
6
Dip (Assisted)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 8
6
Dip (Assisted)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 8
6
Dip (Assisted)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 8
6
Dip (Assisted)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 8
6
Dip (Assisted)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 8
6
Dip (Assisted)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 8
6
Dip (Assisted)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 8
6
Dip (Assisted)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Face Pull
3
8-12 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 8
6
Dip (Assisted)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Tricep Extension (Machine)
3
8-12 reps
RPE 8
5
Bicep Curl (Machine)
3
8-12 reps
RPE 8
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Tricep Extension (Machine)
3
8-12 reps
RPE 8
5
Bicep Curl (Machine)
3
8-12 reps
RPE 8
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Tricep Extension (Machine)
3
8-12 reps
RPE 8
5
Bicep Curl (Machine)
3
8-12 reps
RPE 8
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Tricep Extension (Machine)
3
8-12 reps
RPE 8
5
Bicep Curl (Machine)
3
8-12 reps
RPE 8
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Tricep Extension (Machine)
3
8-12 reps
RPE 8
5
Bicep Curl (Machine)
3
8-12 reps
RPE 8
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Tricep Extension (Machine)
3
8-12 reps
RPE 8
5
Bicep Curl (Machine)
3
8-12 reps
RPE 8
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Tricep Extension (Machine)
3
8-12 reps
RPE 8
5
Bicep Curl (Machine)
3
8-12 reps
RPE 8
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Tricep Extension (Machine)
3
8-12 reps
RPE 8
5
Bicep Curl (Machine)
3
8-12 reps
RPE 8
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Tricep Extension (Machine)
3
8-12 reps
RPE 8
5
Bicep Curl (Machine)
3
8-12 reps
RPE 8
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Tricep Extension (Machine)
3
8-12 reps
RPE 8
5
Bicep Curl (Machine)
3
8-12 reps
RPE 8
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Tricep Extension (Machine)
3
8-12 reps
RPE 8
5
Bicep Curl (Machine)
3
8-12 reps
RPE 8
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Bicep Curl (Cable)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
4
Tricep Extension (Machine)
3
8-12 reps
RPE 8
5
Bicep Curl (Machine)
3
8-12 reps
RPE 8
6
Shoulder Press (Machine)
3
8-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Close Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
2
Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
4
Chest Fly (Machine)
3 Sets
8-12 Reps
@8
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
6
Chest Fly (Cable)
3 Sets
8-12 Reps
@8
Day 3
1
Barbell Row
3 Sets
8-12 Reps
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
7
Bicep Curl (Machine)
3 Sets
8-12 Reps
@8
Day 4
1
Squat (Smith Machine)
3 Sets
8-12 Reps
@8
2
Deadlift (Smith Machine)
3 Sets
8-12 Reps
@8
3
Hanging Leg Raise
3 Sets
10-30 Reps
@8
4
Leg Curl
3 Sets
8-12 Reps
@8
5
Leg Extension
3 Sets
8-12 Reps
@8
6
Side Bend (Dumbbell)
3 Sets
8-12 Reps
@8
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
2
Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
8-12 Reps
@8
5
Seated Row (Cable)
3 Sets
8-12 Reps
@8
6
Dip (Assisted)
3 Sets
8-12 Reps
@8
Day 6
1
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
2
Bicep Curl (Cable)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
4
Tricep Extension (Machine)
3 Sets
8-12 Reps
@8
5
Bicep Curl (Machine)
3 Sets
8-12 Reps
@8
6
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
Day 1
1
Lunge (Barbell)
3 Sets
6-10 Reps
@8
2
Squat (Smith Machine)
3 Sets
6-10 Reps
@8
3
Deadlift (Smith Machine)
3 Sets
6-10 Reps
@8
4
Standing Calf Raise
5 Sets
10-12 Reps
@8
5
Leg Extension
3 Sets
10-12 Reps
@8
6
Leg Curl
3 Sets
10-12 Reps
@8