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BoostcampPNG

Broski WHAT THE HELLY

by Michał Błoch
1 athletes joined

Program Description

Exactly as the tagline

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 14, 2025 10:33
  • Last Edited
    Dec 21, 2025 07:24
Muscle Engagement
Front
Back
MuscleSet
Chest
14%
Triceps
11.4%
Front Delts
11.4%
Lats
10.8%
Quadriceps
9.2%
Biceps
8.6%
Upper Back
8.3%
Glutes
6.3%
Hamstrings
6.3%
Middle Delts
5.1%
Forearms
2.9%
Rear Delts
1.3%
Adductors
1.3%
Calves
1.3%
Lower Back
0.6%
Abs
0.6%
Abductors
0.6%
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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
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
2
Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
3
Reverse Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
4
Hack Squat
3
1
8 reps
RPE 9.5
RPE 10
5
Belt Squat
3
1
8 reps
RPE 9.5
RPE 10
6
Leg Press
3
1
8 reps
RPE 9.5
RPE 10
7
Standing Calf Raise
3
1
8 reps
RPE 9.5
RPE 10
8
Wall Sit
4
1
1 mins
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
2
Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
3
Reverse Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
4
Hack Squat
3
1
8 reps
RPE 9.5
RPE 10
5
Belt Squat
3
1
8 reps
RPE 9.5
RPE 10
6
Leg Press
3
1
8 reps
RPE 9.5
RPE 10
7
Standing Calf Raise
3
1
8 reps
RPE 9.5
RPE 10
8
Wall Sit
4
1
1 mins
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
2
Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
3
Reverse Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
4
Hack Squat
3
1
8 reps
RPE 9.5
RPE 10
5
Belt Squat
3
1
8 reps
RPE 9.5
RPE 10
6
Leg Press
3
1
8 reps
RPE 9.5
RPE 10
7
Standing Calf Raise
3
1
8 reps
RPE 9.5
RPE 10
8
Wall Sit
4
1
1 mins
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
2
Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
3
Reverse Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
4
Hack Squat
3
1
8 reps
RPE 9.5
RPE 10
5
Belt Squat
3
1
8 reps
RPE 9.5
RPE 10
6
Leg Press
3
1
8 reps
RPE 9.5
RPE 10
7
Standing Calf Raise
3
1
8 reps
RPE 9.5
RPE 10
8
Wall Sit
4
1
1 mins
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
2
Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
3
Reverse Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
4
Hack Squat
3
1
8 reps
RPE 9.5
RPE 10
5
Belt Squat
3
1
8 reps
RPE 9.5
RPE 10
6
Leg Press
3
1
8 reps
RPE 9.5
RPE 10
7
Standing Calf Raise
3
1
8 reps
RPE 9.5
RPE 10
8
Wall Sit
4
1
1 mins
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
2
Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
3
Reverse Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
4
Hack Squat
3
1
8 reps
RPE 9.5
RPE 10
5
Belt Squat
3
1
8 reps
RPE 9.5
RPE 10
6
Leg Press
3
1
8 reps
RPE 9.5
RPE 10
7
Standing Calf Raise
3
1
8 reps
RPE 9.5
RPE 10
8
Wall Sit
4
1
1 mins
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
2
Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
3
Reverse Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
4
Hack Squat
3
1
8 reps
RPE 9.5
RPE 10
5
Belt Squat
3
1
8 reps
RPE 9.5
RPE 10
6
Leg Press
3
1
8 reps
RPE 9.5
RPE 10
7
Standing Calf Raise
3
1
8 reps
RPE 9.5
RPE 10
8
Wall Sit
4
1
1 mins
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
2
Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
3
Reverse Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
4
Hack Squat
3
1
8 reps
RPE 9.5
RPE 10
5
Belt Squat
3
1
8 reps
RPE 9.5
RPE 10
6
Leg Press
3
1
8 reps
RPE 9.5
RPE 10
7
Standing Calf Raise
3
1
8 reps
RPE 9.5
RPE 10
8
Wall Sit
4
1
1 mins
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
2
Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
3
Reverse Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
4
Hack Squat
3
1
8 reps
RPE 9.5
RPE 10
5
Belt Squat
3
1
8 reps
RPE 9.5
RPE 10
6
Leg Press
3
1
8 reps
RPE 9.5
RPE 10
7
Standing Calf Raise
3
1
8 reps
RPE 9.5
RPE 10
8
Wall Sit
4
1
1 mins
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
2
Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
3
Reverse Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
4
Hack Squat
3
1
8 reps
RPE 9.5
RPE 10
5
Belt Squat
3
1
8 reps
RPE 9.5
RPE 10
6
Leg Press
3
1
8 reps
RPE 9.5
RPE 10
7
Standing Calf Raise
3
1
8 reps
RPE 9.5
RPE 10
8
Wall Sit
4
1
1 mins
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
2
Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
3
Reverse Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
4
Hack Squat
3
1
8 reps
RPE 9.5
RPE 10
5
Belt Squat
3
1
8 reps
RPE 9.5
RPE 10
6
Leg Press
3
1
8 reps
RPE 9.5
RPE 10
7
Standing Calf Raise
3
1
8 reps
RPE 9.5
RPE 10
8
Wall Sit
4
1
1 mins
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
2
Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
3
Reverse Lunge (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
4
Hack Squat
3
1
8 reps
RPE 9.5
RPE 10
5
Belt Squat
3
1
8 reps
RPE 9.5
RPE 10
6
Leg Press
3
1
8 reps
RPE 9.5
RPE 10
7
Standing Calf Raise
3
1
8 reps
RPE 9.5
RPE 10
8
Wall Sit
4
1
1 mins
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
1
8 reps
RPE 9.5
RPE 10
2
Lat Pulldown
3
1
8 reps
RPE 9.5
RPE 10
3
Pullover (Machine)
3
1
8 reps
RPE 9.5
RPE 10
4
Barrel Press (Dumbbell)
3
1
8 reps
RPE 9.5
RPE 10
5
Chest Press (Machine)
3
1
8 reps
RPE 9.5
RPE 10
6
Chest Fly (Cable)
3
1
12 reps
RPE 9.5
RPE 10
7
Arnold Press
3
1
8 reps
RPE 9.5
RPE 10
8
Lateral Raise (Dumbbell)
3
1
15 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
3
1
1
8 reps
RPE 9.5
RPE 10
-
10
Dip (Weighted)
3
1
8 reps
RPE 9.5
RPE 10
11
Preacher Curl (Barbell)
3
1
8 reps
RPE 9.5
RPE 10
12
Dumbbell Bench Pullover
3
1
8 reps
RPE 9.5
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)
4 Sets
1 Set
8 Reps
@9.5
@10
2
Lat Pulldown
3 Sets
1 Set
8 Reps
@9.5
@10
3
Pullover (Machine)
3 Sets
1 Set
8 Reps
@9.5
@10
4
Barrel Press (Dumbbell)
3 Sets
1 Set
8 Reps
@9.5
@10
5
Chest Press (Machine)
3 Sets
1 Set
8 Reps
@9.5
@10
6
Chest Fly (Cable)
3 Sets
1 Set
12 Reps
@9.5
@10
7
Arnold Press
3 Sets
1 Set
8 Reps
@9.5
@10
8
Lateral Raise (Dumbbell)
3 Sets
1 Set
15 Reps
@9.5
@10
9
Bicep Curl (Dumbbell)
3 Sets
1 Set
1 Set
8 Reps
@9.5
@10
-
10
Dip (Weighted)
3 Sets
1 Set
8 Reps
@9.5
@10
11
Preacher Curl (Barbell)
3 Sets
1 Set
8 Reps
@9.5
@10
12
Dumbbell Bench Pullover
3 Sets
1 Set
8 Reps
@9.5
@10
Day 3
1
Pull-Up (Bodyweight)
4 Sets
1 Set
8 Reps
@9.5
@10
2
Lat Pulldown
3 Sets
1 Set
8 Reps
@9.5
@10
3
Pullover (Machine)
3 Sets
1 Set
8 Reps
@9.5
@10
4
Barrel Press (Dumbbell)
3 Sets
1 Set
8 Reps
@9.5
@10
5
Chest Press (Machine)
3 Sets
1 Set
8 Reps
@9.5
@10
6
Chest Fly (Cable)
3 Sets
1 Set
12 Reps
@9.5
@10
7
Arnold Press
3 Sets
1 Set
8 Reps
@9.5
@10
8
Lateral Raise (Dumbbell)
3 Sets
1 Set
15 Reps
@9.5
@10
9
Bicep Curl (Dumbbell)
3 Sets
1 Set
1 Set
8 Reps
@9.5
@10
-
10
Dip (Weighted)
3 Sets
1 Set
8 Reps
@9.5
@10
11
Preacher Curl (Barbell)
3 Sets
1 Set
8 Reps
@9.5
@10
12
Dumbbell Bench Pullover
3 Sets
1 Set
8 Reps
@9.5
@10
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
8 Reps
@9.5
@10
2
Lunge (Dumbbell)
3 Sets
1 Set
8 Reps
@9.5
@10
3
Reverse Lunge (Dumbbell)
3 Sets
1 Set
8 Reps
@9.5
@10
4
Hack Squat
3 Sets
1 Set
8 Reps
@9.5
@10
5
Belt Squat
3 Sets
1 Set
8 Reps
@9.5
@10
6
Leg Press
3 Sets
1 Set
8 Reps
@9.5
@10
7
Standing Calf Raise
3 Sets
1 Set
8 Reps
@9.5
@10
8
Wall Sit
4 Sets
1 Set
1 mins
@9.5
@10