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BoostcampPNG

Upper/Lower/sarms UPDATED (1)

by xRexii

Program Description

N/A

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 11, 2025 11:02
  • Last Edited
    May 11, 2025 11:22
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-1 reps
95%
2
Squat (Barbell)
3
3 reps
90%
3
Leg Press
2
5-10 reps
-
4
Lying Leg Curl
3
10-12 reps
-
5
Leg Extension
3
10-15 reps
-
6
Hip Abductor (Machine)
3
12-15 reps
-
7
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-10 reps
-
2
Standing Pullover (Cable)
3
5-15 reps
-
3
Incline Bench Press (Smith Machine)
3
5-10 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
5-12 reps
-
7
Preacher Curl (Barbell)
3
5-10 reps
-
8
Romanian Deadlift (Barbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
3
3 reps
90%
3
Hack Squat
3
6-12 reps
-
4
Leg Extension
3
6-10 reps
-
5
Lying Leg Curl
3
5-8 reps
-
6
Abs Crunch (Machine)
3
AMRAP
-
7
Back Extension
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
3
3 reps
90%
3
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
4
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
5
Seated Row (Machine)
3
5-10 reps
-
6
Overhead Press (Machine)
3
5-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
9
Shrug (Barbell)
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
3
5-12 reps
-
2
Rear Delt Fly (Cable)
4
12-15 reps
-
3
Bayesian Curl
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
10-15 reps
-
6
Bicep Curl (EZ Bar)
3
6-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
1 Set
-1 Reps
95%
2
Squat (Barbell)
3 Sets
3 Reps
90%
3
Leg Press
2 Sets
5-10 Reps
-
4
Lying Leg Curl
3 Sets
10-12 Reps
-
5
Leg Extension
3 Sets
10-15 Reps
-
6
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
7
Hanging Leg Raise
3 Sets
AMRAP
-
Day 2
1
T-Bar Row
3 Sets
5-10 Reps
-
2
Standing Pullover (Cable)
3 Sets
5-15 Reps
-
3
Incline Bench Press (Smith Machine)
3 Sets
5-10 Reps
-
4
Chest Fly (Machine)
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
5-12 Reps
-
7
Preacher Curl (Barbell)
3 Sets
5-10 Reps
-
8
Romanian Deadlift (Barbell)
1 Set
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Reps
95%
2
Bench Press (Barbell)
3 Sets
3 Reps
90%
3
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
@9
4
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@9
5
Seated Row (Machine)
3 Sets
5-10 Reps
-
6
Overhead Press (Machine)
3 Sets
5-8 Reps
@9
7
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@9
8
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9
9
Shrug (Barbell)
3 Sets
6-8 Reps
@9
Day 5
1
Cardio
1 Set
60 mins
-
Day 6
1
Shrug (Barbell)
3 Sets
5-12 Reps
-
2
Rear Delt Fly (Cable)
4 Sets
12-15 Reps
-
3
Bayesian Curl
3 Sets
6-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
6-12 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
95%
2
Deadlift (Barbell)
3 Sets
3 Reps
90%
3
Hack Squat
3 Sets
6-12 Reps
-
4
Leg Extension
3 Sets
6-10 Reps
-
5
Lying Leg Curl
3 Sets
5-8 Reps
-
6
Abs Crunch (Machine)
3 Sets
AMRAP
-
7
Back Extension
3 Sets
6-10 Reps
-