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BoostcampPNG

Winter Arc

by David N.

Program Description

we go gym

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 29, 2024 05:44
  • Last Edited
    Jun 17, 2025 02:38
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@4
2
Incline Bench Press (Smith Machine)
4 Sets
10-12 Reps
@3
3
Chest Fly (Cable)
3 Sets
AMRAP
@3
4
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@3
5
Leg Curl
3 Sets
10 Reps
@3
Day 2
1
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@3
2A
Skull Crusher (Barbell)
3 Sets
10 Reps
@4
2B
Skull Crusher (Dumbbell)
3 Sets
4 Reps
@4
3
Tricep Pushdown (Cable)
3 Sets
AMRAP
@3
4
Single Arm Tricep Extension (Cable)
2 Sets
10-12 Reps
@3
5
Bicep Curl (Cable)
3 Sets
12-15 Reps
@3
6
Spider Curl
3 Sets
10-12 Reps
@2
7
Hammer Curl (Cable)
1 Set
AMRAP
@3
Day 3
1
Cardio
1 Set
-
Day 4
1
Lat Pulldown
4 Sets
10+ Reps
@3
2
Dumbbell Row
3 Sets
10 Reps
@3
3
Standing Pullover (Cable)
3 Sets
10-12 Reps
@3
4
Seated Row (Cable)
3 Sets
AMRAP
@3
5
Squat (Barbell)
3 Sets
AMRAP
@4
6
Leg Extension
3 Sets
AMRAP
@4
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@3
2
Pec Deck (Machine)
3 Sets
AMRAP
@3
3
Incline Chest Press (Machine)
3 Sets
10 Reps
@3
4
Chest Fly (Cable)
3 Sets
AMRAP
@3
5A
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@2
5B
Rear Delt Fly (Cable)
3 Sets
AMRAP
@2
Day 6
1
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@3
2A
Skull Crusher (Barbell)
3 Sets
10 Reps
@4
2B
Skull Crusher (Dumbbell)
3 Sets
4 Reps
@4
3
Tricep Pushdown (Cable)
3 Sets
AMRAP
@3
4
Single Arm Tricep Extension (Cable)
2 Sets
10-12 Reps
@3
5
Bicep Curl (Cable)
3 Sets
12-15 Reps
@3
6
Spider Curl
3 Sets
10-12 Reps
@2
7
Hammer Curl (Cable)
1 Set
AMRAP
@3
Day 7
1
Seated Row (Machine)
1 Set
AMRAP
-
2
Dumbbell Row
3 Sets
8 Reps
@3
3
Lat Pulldown
3 Sets
12 Reps
@3
4
Standing Pullover (Cable)
3 Sets
12 Reps
@3
5A
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
@2
5B
Wrist Curls
3 Sets
10 Reps
@2