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Muscle Builder

by JD C.
1 athletes joined
4.0
(1 rating)

Program Description

My 12 week Muscle Building Workout. Last set of each exercise I do a drop set. Also, try to keep up with the weight you do each exercise and increase that each week.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 03, 2025 06:07
  • Last Edited
    Jun 18, 2025 12:03

Summary

Unlock your potential with the Muscle Builder program, a comprehensive 12-week journey designed to sculpt and strengthen your physique. Committing just three days a week, you'll engage in a variety of targeted exercises, including shoulder presses, deadlifts, and leg curls, all aimed at maximizing muscle growth. Each session is crafted to challenge your limits with progressive intensity, ensuring you build strength and definition effectively. Equip yourself with the tools and techniques to transform your body and achieve your fitness goals!
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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
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Face Away Cable Curl
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Face Away Cable Curl
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Face Away Cable Curl
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Barbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Barbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Barbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Face Away Cable Curl
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Face Away Cable Curl
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Face Away Cable Curl
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
2
Belt Squat
1
1
1
10-15 reps
8-12 reps
5-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Extension
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
5
Leg Press
1
1
1
10-15 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
6
Calf Raise (Leg Press)
1
1
1
15-20 reps
12-16 reps
10-15 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Spider Curl
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Face Away Cable Curl
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Face Away Cable Curl
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Barbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Barbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
15-20 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 8-9
2
Incline Bench Press (Barbell)
1
1
1
12-15 reps
8-12 reps
5-8 reps
RPE 6-7
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
2
1
12-20 reps
8-15 reps
RPE 5-7
RPE 6-8
4
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Bent Over Row (Barbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
6
Dip (Bodyweight)
3
15-20 reps
RPE 7
7
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Face Away Cable Curl
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Face Away Cable Curl
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
15-20 reps
10-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Paused)
1
1
1
10-15 reps
8-12 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
4
Bent Over Row (Dumbbell)
2
1
10-15 reps
8-12 reps
RPE 6-7
RPE 7-8
5
Tricep Pushdown (Cable)
1
1
1
15-20 reps
12-16 reps
8-15 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
2
1
10-15 reps
6-10 reps
RPE 7
RPE 8
7
Face Away Cable Curl
1
1
1
15-20 reps
12-15 reps
8-12 reps
RPE 6
RPE 7
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
15-20 Reps
8-12 Reps
5-8 Reps
@5-6
@7-8
@8-9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
5-8 Reps
@5-6
@7-8
@8-9
3
Incline Curl (Dumbbell)
2 Sets
1 Set
12-20 Reps
8-15 Reps
@5-7
@6-8
4
Lat Pulldown
2 Sets
1 Set
10-15 Reps
8-12 Reps
@6-7
@7-8
5
Bent Over Row (Barbell)
2 Sets
1 Set
10-15 Reps
8-12 Reps
@6-7
@7-8
6
Dip (Bodyweight)
3 Sets
15-20 Reps
@7
7
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
6-10 Reps
@7
@8
Day 2
1
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
5-10 Reps
@6
@7
@8
2
Belt Squat
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
5-10 Reps
@6
@7
@8
3
Leg Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
8-12 Reps
@6
@7
@8
4
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
8-12 Reps
@6
@7
@8
5
Leg Press
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
8-12 Reps
@6
@7
@8
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15-20 Reps
12-16 Reps
10-15 Reps
@6
@7
@8
Day 3
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
15-20 Reps
8-12 Reps
5-8 Reps
@5-6
@7-8
@8-9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
5-8 Reps
@5-6
@7-8
@8-9
3
Incline Curl (Dumbbell)
2 Sets
1 Set
12-20 Reps
8-15 Reps
@5-7
@6-8
4
Lat Pulldown
2 Sets
1 Set
10-15 Reps
8-12 Reps
@6-7
@7-8
5
Bent Over Row (Barbell)
2 Sets
1 Set
10-15 Reps
8-12 Reps
@6-7
@7-8
6
Dip (Bodyweight)
3 Sets
15-20 Reps
@7
7
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
6-10 Reps
@7
@8