logo
BoostcampPNG

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!
Muscle Engagement
Front
Back
MuscleSet
Abs
10.6%
Front Delts
9.3%
Quadriceps
9.3%
Upper Back
9%
Glutes
9%
Chest
8.6%
Triceps
8.3%
Hamstrings
8%
Middle Delts
5.9%
Lats
5.2%
Biceps
5.1%
Rear Delts
3.1%
Adductors
3.1%
Lower Back
2.6%
Abductors
2%
Forearms
0.8%
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
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