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BoostcampPNG

Muscle making program

by Noah C.

Program Description

To put on muscle mass and weight to then shred down to a low body fat

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 03, 2024 06:37
  • Last Edited
    Jun 18, 2025 11:25

Summary

Unleash your potential with this comprehensive 12-week Muscle Making Program, designed for serious lifters ready to transform their physique. With six days of intense training each week, you'll focus on targeted muscle groups through a variety of exercises, including bodyweight movements, machines, and free weights. Each session emphasizes high intensity and proper form, pushing you to your limits while maximizing muscle growth. Get ready to build strength and size with a structured approach that keeps you motivated and on track!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)
2 Sets
8 Reps
@10
2
Lat Pulldown
2 Sets
8 Reps
@10
3
Seated Row (Cable)
2 Sets
8 Reps
@10
4
Lat Pullover
2 Sets
8 Reps
@10
5
Barbell Row
2 Sets
6 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
12 Reps
@10
7
Shrug (Dumbbell)
2 Sets
8 Reps
@10
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@10
2
Chest Press (Machine)
2 Sets
8 Reps
@10
3
Chest Fly (Cable)
2 Sets
8 Reps
@10
4
Low To High Fly (cable)
2 Sets
8 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
@10
6
Lateral Raise (Cable)
2 Sets
12 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
8 Reps
@10
2
Leg Press
1 Set
8 Reps
@10
3
Leg Extension
2 Sets
8 Reps
@10
4
Lying Leg Curl
2 Sets
8 Reps
@10
5
Seated Calf Raise
2 Sets
12 Reps
@10
Day 4
1
Incline Curl (Dumbbell)
2 Sets
8 Reps
@10
2
Hammer Curl
2 Sets
8 Reps
@10
3
Bicep Curl (Cable)
2 Sets
8 Reps
@10
4
Bicep Curl (Barbell)
1 Set
12 Reps
@10
5
Dip (Bodyweight)
1 Set
10 Reps
@10
6
Skull Crusher (Dumbbell)
2 Sets
8 Reps
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
9
Seated Dip (Machine)
2 Sets
6 Reps
@10
10
Lateral Raise (Cable)
2 Sets
12 Reps
@10
11
Lateral Raise (Dumbbell)
1 Set
8 Reps
@10
Day 5
1
Pull-Up (Bodyweight)
2 Sets
8 Reps
@10
2
Lat Pulldown
2 Sets
8 Reps
@10
3
Seated Row (Cable)
2 Sets
8 Reps
@10
4
Lat Pullover
2 Sets
8 Reps
@10
5
Barbell Row
2 Sets
6 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
12 Reps
@10
7
Shrug (Dumbbell)
2 Sets
8 Reps
@10
Day 6
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@10
2
Chest Press (Machine)
2 Sets
8 Reps
@10
3
Chest Fly (Cable)
2 Sets
8 Reps
@10
4
Low To High Fly (cable)
2 Sets
8 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
@10
6
Lateral Raise (Cable)
2 Sets
12 Reps
@10