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BoostcampPNG

5-Day a Week Bulk (1)

by Benjamin Ficker
1 athletes joined

Program Description

Get bigger

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 14, 2025 07:43
  • Last Edited
    Nov 05, 2025 11:55

Summary

Transform your physique with the 5-Day a Week Bulk program, designed for serious lifters aiming to build muscle over an 18-week journey. This program includes five targeted workouts each week, focusing on heavy lifts and compound movements to maximize hypertrophy. With a mix of bodyweight and dumbbell exercises, you’ll engage your entire upper body, including chest, back, and triceps, ensuring balanced development. Get ready to push your limits and see real gains!
Muscle Engagement
Front
Back
MuscleSet
Chest
18.1%
Triceps
14%
Front Delts
11.9%
Abs
8.2%
Quadriceps
6.9%
Biceps
6.2%
Lats
5.6%
Hamstrings
5.6%
Upper Back
5.3%
Middle Delts
4.9%
Glutes
4.4%
Rear Delts
3.8%
Calves
2.7%
Forearms
1.4%
Adductors
0.8%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Dip (Bodyweight)
3 Sets
8 Reps
@8
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
5
Bench Press (Close Grip)
3 Sets
6 Reps
@7.5
6
Overhead Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
Day 2
1
Chin-Up (Bodyweight)
1 Set
6 Reps
@8.5
2
Single Arm Landmine Row
1 Set
16 Reps
@8
3
Pullover (Dumbbell)
1 Set
10 Reps
@9
4
Landmine Reverse Fly
1 Set
20 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
1 Set
10 Reps
@8
6
Preacher Curl (Dumbbell)
1 Set
8 Reps
@8
Day 3
1
Landmine Squat
4 Sets
8 Reps
@8
2
Seated Hamstring Curl
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
@8
5
Landmine Twist
3 Sets
10 Reps
@8.5
6
Hanging Leg Raise
3 Sets
10 Reps
@8.5
7
Decline Crunch
3 Sets
8 Reps
@8
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9
3
Landmine Press
3 Sets
16 Reps
@8.5
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8.5
5
Landmine Oblique Twist
3 Sets
20 Reps
@8
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@9
2
Landmine Press
3 Sets
16 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
4
Single Arm Landmine Row
3 Sets
20 Reps
@8
5A
Preacher Curl (Barbell)
3 Sets
8 Reps
@9
5B
Dip (Bodyweight)
3 Sets
8 Reps
@9
6
Hammer Curl (Dumbbell)
2 Sets
10 Reps
@9