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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
    Sep 18, 2024 09:56
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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