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Pyramid Scheme

by Zach D.
17 athletes joined

Program Description

Follows Pyramid rep formula on all exercises, giving each muscle group different weights and reps.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 08, 2024 07:26
  • Last Edited
    Jun 18, 2025 10:43

Summary

Unleash your strength with the Pyramid Scheme, a dynamic 12-week program designed for serious lifters looking to build muscle and power. With 5 training days each week, you'll tackle a diverse range of exercises, including bench presses, rows, and core work, all structured to maximize hypertrophy through pyramid-style sets. This program is perfect for those ready to push their limits and achieve significant gains in strength and endurance. Get ready to redefine your fitness journey!
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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
Squat (Smith Machine)
1
1
4
2
2
10 reps
10 reps
8 reps
5 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
2
Hamstring Curl
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Hip Adductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Cable Crunch
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
1
1
15 reps
8 reps
5 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
2
Hamstring Curl
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Hip Adductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Cable Crunch
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
1
1
15 reps
8 reps
5 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
2
Hamstring Curl
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Hip Adductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Cable Crunch
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
1
1
15 reps
8 reps
5 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
2
Hamstring Curl
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Hip Adductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Cable Crunch
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
1
1
15 reps
8 reps
5 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
2
Hamstring Curl
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Hip Adductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Cable Crunch
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
1
1
15 reps
8 reps
5 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
2
Hamstring Curl
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Hip Adductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Cable Crunch
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
1
1
15 reps
8 reps
5 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
2
Hamstring Curl
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Hip Adductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Cable Crunch
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
1
1
15 reps
8 reps
5 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
2
Hamstring Curl
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Hip Adductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Cable Crunch
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
1
1
15 reps
8 reps
5 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
2
Hamstring Curl
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Hip Adductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Cable Crunch
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
1
1
15 reps
8 reps
5 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
2
Hamstring Curl
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Hip Adductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Cable Crunch
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
1
1
15 reps
8 reps
5 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
2
Hamstring Curl
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Hip Adductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Cable Crunch
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
1
1
15 reps
8 reps
5 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 9
RPE 9
2
Hamstring Curl
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Hip Adductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Cable Crunch
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Tricep Rope Push Down (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Dip (Assisted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Decline Crunch (Weighted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Tricep Rope Push Down (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Dip (Assisted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Decline Crunch (Weighted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Tricep Rope Push Down (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Dip (Assisted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Decline Crunch (Weighted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Tricep Rope Push Down (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Dip (Assisted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Decline Crunch (Weighted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Tricep Rope Push Down (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Dip (Assisted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Decline Crunch (Weighted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Tricep Rope Push Down (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Dip (Assisted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Decline Crunch (Weighted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Tricep Rope Push Down (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Dip (Assisted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Decline Crunch (Weighted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Tricep Rope Push Down (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Dip (Assisted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Decline Crunch (Weighted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Tricep Rope Push Down (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Dip (Assisted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Decline Crunch (Weighted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Tricep Rope Push Down (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Dip (Assisted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Decline Crunch (Weighted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Tricep Rope Push Down (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Dip (Assisted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Decline Crunch (Weighted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Tricep Rope Push Down (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Dip (Assisted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Decline Crunch (Weighted)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Supported Row (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Rear Delt Fly (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
3
12 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Hip Abductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
4
2
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
5
10 reps
RPE 8
5
Ab Wheel
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
3
12 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Hip Abductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
4
2
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
5
10 reps
RPE 8
5
Ab Wheel
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
3
12 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Hip Abductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
4
2
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
5
10 reps
RPE 8
5
Ab Wheel
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
3
12 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Hip Abductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
4
2
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
5
10 reps
RPE 8
5
Ab Wheel
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
3
12 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Hip Abductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
4
2
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
5
10 reps
RPE 8
5
Ab Wheel
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
3
12 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Hip Abductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
4
2
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
5
10 reps
RPE 8
5
Ab Wheel
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
3
12 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Hip Abductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
4
2
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
5
10 reps
RPE 8
5
Ab Wheel
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
3
12 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Hip Abductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
4
2
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
5
10 reps
RPE 8
5
Ab Wheel
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
3
12 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Hip Abductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
4
2
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
5
10 reps
RPE 8
5
Ab Wheel
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
3
12 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Hip Abductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
4
2
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
5
10 reps
RPE 8
5
Ab Wheel
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
3
12 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Hip Abductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
4
2
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
5
10 reps
RPE 8
5
Ab Wheel
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
3
12 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Hip Abductor (Machine)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
4
2
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
4
Reverse Abs Crunch (Bodyweight)
5
10 reps
RPE 8
5
Ab Wheel
5
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
One Arm Lateral Raise (Cable)
4
4
2
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Trap Bar)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
One Arm Lateral Raise (Cable)
4
4
2
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Trap Bar)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
One Arm Lateral Raise (Cable)
4
4
2
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Trap Bar)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
One Arm Lateral Raise (Cable)
4
4
2
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Trap Bar)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
One Arm Lateral Raise (Cable)
4
4
2
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Trap Bar)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
One Arm Lateral Raise (Cable)
4
4
2
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Trap Bar)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
One Arm Lateral Raise (Cable)
4
4
2
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Trap Bar)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
One Arm Lateral Raise (Cable)
4
4
2
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Trap Bar)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
One Arm Lateral Raise (Cable)
4
4
2
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Trap Bar)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
One Arm Lateral Raise (Cable)
4
4
2
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Trap Bar)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
One Arm Lateral Raise (Cable)
4
4
2
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Trap Bar)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
2
2
3
15 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Bicep Curl (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
4
One Arm Lateral Raise (Cable)
4
4
2
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Shrug (Trap Bar)
2
2
1
20 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
3 Sets
15 Reps
8 Reps
5 Reps
@8
@8
@8
2
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
20 Reps
12 Reps
8 Reps
@8
@8
@8
3
Lateral Raise (Dumbbell)
2 Sets
2 Sets
1 Set
20 Reps
12 Reps
8 Reps
@8
@8
@8
4
Dip (Assisted)
2 Sets
2 Sets
1 Set
20 Reps
12 Reps
8 Reps
@8
@8
@8
5
Decline Crunch (Weighted)
2 Sets
2 Sets
1 Set
20 Reps
12 Reps
8 Reps
@8
@8
@8
Day 3
1
Pendlay Row
2 Sets
2 Sets
3 Sets
15 Reps
8 Reps
5 Reps
@8
@8
@8
2
Bicep Curl (Machine)
2 Sets
2 Sets
1 Set
20 Reps
12 Reps
8 Reps
@8
@8
@8
3
Chest Supported Row (Machine)
2 Sets
2 Sets
1 Set
20 Reps
12 Reps
8 Reps
@8
@8
@8
4
Lat Pulldown
2 Sets
2 Sets
1 Set
20 Reps
12 Reps
8 Reps
@8
@8
@8
5
Rear Delt Fly (Machine)
2 Sets
2 Sets
1 Set
20 Reps
12 Reps
8 Reps
@8
@8
@8
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
2 Sets
3 Sets
12 Reps
8 Reps
5 Reps
@8
@8
@8
2
Hip Abductor (Machine)
2 Sets
2 Sets
1 Set
20 Reps
12 Reps
8 Reps
@8
@8
@8
3
Bulgarian Split Squat (Dumbbell)
4 Sets
4 Sets
2 Sets
10 Reps
8 Reps
5 Reps
@8
@8
@8
4
Reverse Abs Crunch (Bodyweight)
5 Sets
10 Reps
@8
5
Ab Wheel
5 Sets
10 Reps
@8
Day 5
1
Shoulder Press Smith machine
2 Sets
2 Sets
3 Sets
15 Reps
8 Reps
5 Reps
@8
@8
@8
2
Bicep Curl (Cable)
2 Sets
2 Sets
1 Set
20 Reps
12 Reps
8 Reps
@8
@8
@8
3
Chest Fly (Cable)
2 Sets
2 Sets
1 Set
20 Reps
12 Reps
8 Reps
@8
@8
@8
4
One Arm Lateral Raise (Cable)
4 Sets
4 Sets
2 Sets
20 Reps
12 Reps
8 Reps
@8
@8
@8
5
Shrug (Trap Bar)
2 Sets
2 Sets
1 Set
20 Reps
12 Reps
8 Reps
@8
@8
@8
Day 1
1
Squat (Smith Machine)
1 Set
1 Set
4 Sets
2 Sets
2 Sets
10 Reps
10 Reps
8 Reps
5 Reps
10 Reps
@7
@8
@9
@9
@9
2
Hamstring Curl
2 Sets
2 Sets
1 Set
20 Reps
12 Reps
8 Reps
@8
@8
@8
3
Leg Extension
2 Sets
2 Sets
1 Set
20 Reps
12 Reps
8 Reps
@8
@8
@8
4
Hip Adductor (Machine)
2 Sets
2 Sets
1 Set
20 Reps
12 Reps
8 Reps
@8
@8
@8
5
Cable Crunch
2 Sets
2 Sets
1 Set
20 Reps
12 Reps
8 Reps
@8
@8
@8