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Jo program

by Joachim M.
1 athletes joined

Program Description

Gentleman split: 100% body building program for overall muscle growth + yoke. This program is meant to be runned as long as you feel like it. He is very easy to manipulate and if some exercise are not to your liking, feel free to exchange them.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 26, 2024 05:59
  • Last Edited
    May 09, 2024 03:07
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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
1A
Dip (Weighted)
4
12.8 reps
RPE 9
1B
Pull-Up (Weighted)
4
12.6 reps
RPE 9
2A
Overhead Press (Barbell)
4
12.7 reps
RPE 9
2B
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3A
Face Pull
4
12.8 reps
RPE 9
3B
Decline Crunch
4
12.8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
12.8 reps
RPE 9
1B
Pull-Up (Weighted)
4
12.6 reps
RPE 9
2A
Overhead Press (Barbell)
4
12.7 reps
RPE 9
2B
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3A
Face Pull
4
12.8 reps
RPE 9
3B
Decline Crunch
4
12.8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
12.8 reps
RPE 9
1B
Pull-Up (Weighted)
4
12.6 reps
RPE 9
2A
Overhead Press (Barbell)
4
12.7 reps
RPE 9
2B
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3A
Face Pull
4
12.8 reps
RPE 9
3B
Decline Crunch
4
12.8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
12.8 reps
RPE 9
1B
Pull-Up (Weighted)
4
12.6 reps
RPE 9
2A
Overhead Press (Barbell)
4
12.7 reps
RPE 9
2B
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3A
Face Pull
4
12.8 reps
RPE 9
3B
Decline Crunch
4
12.8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
12.8 reps
RPE 9
1B
Pull-Up (Weighted)
4
12.6 reps
RPE 9
2A
Overhead Press (Barbell)
4
12.7 reps
RPE 9
2B
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3A
Face Pull
4
12.8 reps
RPE 9
3B
Decline Crunch
4
12.8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
12.8 reps
RPE 9
1B
Pull-Up (Weighted)
4
12.6 reps
RPE 9
2A
Overhead Press (Barbell)
4
12.7 reps
RPE 9
2B
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3A
Face Pull
4
12.8 reps
RPE 9
3B
Decline Crunch
4
12.8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
12.8 reps
RPE 9
1B
Pull-Up (Weighted)
4
12.6 reps
RPE 9
2A
Overhead Press (Barbell)
4
12.7 reps
RPE 9
2B
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3A
Face Pull
4
12.8 reps
RPE 9
3B
Decline Crunch
4
12.8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
12.8 reps
RPE 9
1B
Pull-Up (Weighted)
4
12.6 reps
RPE 9
2A
Overhead Press (Barbell)
4
12.7 reps
RPE 9
2B
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3A
Face Pull
4
12.8 reps
RPE 9
3B
Decline Crunch
4
12.8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
12.8 reps
RPE 9
1B
Pull-Up (Weighted)
4
12.6 reps
RPE 9
2A
Overhead Press (Barbell)
4
12.7 reps
RPE 9
2B
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3A
Face Pull
4
12.8 reps
RPE 9
3B
Decline Crunch
4
12.8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
12.8 reps
RPE 9
1B
Pull-Up (Weighted)
4
12.6 reps
RPE 9
2A
Overhead Press (Barbell)
4
12.7 reps
RPE 9
2B
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3A
Face Pull
4
12.8 reps
RPE 9
3B
Decline Crunch
4
12.8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
12.8 reps
RPE 9
1B
Pull-Up (Weighted)
4
12.6 reps
RPE 9
2A
Overhead Press (Barbell)
4
12.7 reps
RPE 9
2B
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3A
Face Pull
4
12.8 reps
RPE 9
3B
Decline Crunch
4
12.8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
12.8 reps
RPE 9
1B
Pull-Up (Weighted)
4
12.6 reps
RPE 9
2A
Overhead Press (Barbell)
4
12.7 reps
RPE 9
2B
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3A
Face Pull
4
12.8 reps
RPE 9
3B
Decline Crunch
4
12.8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
12.6 reps
RPE 8
1B
Seated Calf Raise
4
16.9 reps
RPE 9
2A
Leg Curl
4
12.8 reps
RPE 9
2B
Neck Curl
4
12.8 reps
RPE 9
3A
Split Squat (Barbell)
4
12.8 reps
RPE 9
3B
Shrug (Dumbbell)
4
12.8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
12.6 reps
RPE 8
1B
Seated Calf Raise
4
16.9 reps
RPE 9
2A
Leg Curl
4
12.8 reps
RPE 9
2B
Neck Curl
4
12.8 reps
RPE 9
3A
Split Squat (Barbell)
4
12.8 reps
RPE 9
3B
Shrug (Dumbbell)
4
12.8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
12.6 reps
RPE 8
1B
Seated Calf Raise
4
16.9 reps
RPE 9
2A
Leg Curl
4
12.8 reps
RPE 9
2B
Neck Curl
4
12.8 reps
RPE 9
3A
Split Squat (Barbell)
4
12.8 reps
RPE 9
3B
Shrug (Dumbbell)
4
12.8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
12.6 reps
RPE 8
1B
Seated Calf Raise
4
16.9 reps
RPE 9
2A
Leg Curl
4
12.8 reps
RPE 9
2B
Neck Curl
4
12.8 reps
RPE 9
3A
Split Squat (Barbell)
4
12.8 reps
RPE 9
3B
Shrug (Dumbbell)
4
12.8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
12.6 reps
RPE 8
1B
Seated Calf Raise
4
16.9 reps
RPE 9
2A
Leg Curl
4
12.8 reps
RPE 9
2B
Neck Curl
4
12.8 reps
RPE 9
3A
Split Squat (Barbell)
4
12.8 reps
RPE 9
3B
Shrug (Dumbbell)
4
12.8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
12.6 reps
RPE 8
1B
Seated Calf Raise
4
16.9 reps
RPE 9
2A
Leg Curl
4
12.8 reps
RPE 9
2B
Neck Curl
4
12.8 reps
RPE 9
3A
Split Squat (Barbell)
4
12.8 reps
RPE 9
3B
Shrug (Dumbbell)
4
12.8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
12.6 reps
RPE 8
1B
Seated Calf Raise
4
16.9 reps
RPE 9
2A
Leg Curl
4
12.8 reps
RPE 9
2B
Neck Curl
4
12.8 reps
RPE 9
3A
Split Squat (Barbell)
4
12.8 reps
RPE 9
3B
Shrug (Dumbbell)
4
12.8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
12.6 reps
RPE 8
1B
Seated Calf Raise
4
16.9 reps
RPE 9
2A
Leg Curl
4
12.8 reps
RPE 9
2B
Neck Curl
4
12.8 reps
RPE 9
3A
Split Squat (Barbell)
4
12.8 reps
RPE 9
3B
Shrug (Dumbbell)
4
12.8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
12.6 reps
RPE 8
1B
Seated Calf Raise
4
16.9 reps
RPE 9
2A
Leg Curl
4
12.8 reps
RPE 9
2B
Neck Curl
4
12.8 reps
RPE 9
3A
Split Squat (Barbell)
4
12.8 reps
RPE 9
3B
Shrug (Dumbbell)
4
12.8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
12.6 reps
RPE 8
1B
Seated Calf Raise
4
16.9 reps
RPE 9
2A
Leg Curl
4
12.8 reps
RPE 9
2B
Neck Curl
4
12.8 reps
RPE 9
3A
Split Squat (Barbell)
4
12.8 reps
RPE 9
3B
Shrug (Dumbbell)
4
12.8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
12.6 reps
RPE 8
1B
Seated Calf Raise
4
16.9 reps
RPE 9
2A
Leg Curl
4
12.8 reps
RPE 9
2B
Neck Curl
4
12.8 reps
RPE 9
3A
Split Squat (Barbell)
4
12.8 reps
RPE 9
3B
Shrug (Dumbbell)
4
12.8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
12.6 reps
RPE 8
1B
Seated Calf Raise
4
16.9 reps
RPE 9
2A
Leg Curl
4
12.8 reps
RPE 9
2B
Neck Curl
4
12.8 reps
RPE 9
3A
Split Squat (Barbell)
4
12.8 reps
RPE 9
3B
Shrug (Dumbbell)
4
12.8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
12.8 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
4
12.8 reps
RPE 9
2A
Lat Pulldown
4
12.8 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
15.8 reps
RPE 9
3
Chest Fly (Cable)
4
12.8 reps
RPE 9
4
Hammer Curl
4
15.8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
12.8 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
4
12.8 reps
RPE 9
2A
Lat Pulldown
4
12.8 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
15.8 reps
RPE 9
3
Chest Fly (Cable)
4
12.8 reps
RPE 9
4
Hammer Curl
4
15.8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
12.8 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
4
12.8 reps
RPE 9
2A
Lat Pulldown
4
12.8 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
15.8 reps
RPE 9
3
Chest Fly (Cable)
4
12.8 reps
RPE 9
4
Hammer Curl
4
15.8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
12.8 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
4
12.8 reps
RPE 9
2A
Lat Pulldown
4
12.8 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
15.8 reps
RPE 9
3
Chest Fly (Cable)
4
12.8 reps
RPE 9
4
Hammer Curl
4
15.8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
12.8 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
4
12.8 reps
RPE 9
2A
Lat Pulldown
4
12.8 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
15.8 reps
RPE 9
3
Chest Fly (Cable)
4
12.8 reps
RPE 9
4
Hammer Curl
4
15.8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
12.8 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
4
12.8 reps
RPE 9
2A
Lat Pulldown
4
12.8 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
15.8 reps
RPE 9
3
Chest Fly (Cable)
4
12.8 reps
RPE 9
4
Hammer Curl
4
15.8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
12.8 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
4
12.8 reps
RPE 9
2A
Lat Pulldown
4
12.8 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
15.8 reps
RPE 9
3
Chest Fly (Cable)
4
12.8 reps
RPE 9
4
Hammer Curl
4
15.8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
12.8 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
4
12.8 reps
RPE 9
2A
Lat Pulldown
4
12.8 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
15.8 reps
RPE 9
3
Chest Fly (Cable)
4
12.8 reps
RPE 9
4
Hammer Curl
4
15.8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
12.8 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
4
12.8 reps
RPE 9
2A
Lat Pulldown
4
12.8 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
15.8 reps
RPE 9
3
Chest Fly (Cable)
4
12.8 reps
RPE 9
4
Hammer Curl
4
15.8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
12.8 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
4
12.8 reps
RPE 9
2A
Lat Pulldown
4
12.8 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
15.8 reps
RPE 9
3
Chest Fly (Cable)
4
12.8 reps
RPE 9
4
Hammer Curl
4
15.8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
12.8 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
4
12.8 reps
RPE 9
2A
Lat Pulldown
4
12.8 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
15.8 reps
RPE 9
3
Chest Fly (Cable)
4
12.8 reps
RPE 9
4
Hammer Curl
4
15.8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
12.8 reps
RPE 9
1B
Chest Supported Row (Dumbbell)
4
12.8 reps
RPE 9
2A
Lat Pulldown
4
12.8 reps
RPE 9
2B
Tricep Pushdown (Cable)
4
15.8 reps
RPE 9
3
Chest Fly (Cable)
4
12.8 reps
RPE 9
4
Hammer Curl
4
15.8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12.6 reps
RPE 9
1B
Neck Curl
4
12.8 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
RPE 9
2B
Lying Leg Raise
4
25.9 reps
RPE 9
3A
Leg Press
4
12.8 reps
RPE 9
3B
Seated Calf Raise
4
20.9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12.6 reps
RPE 9
1B
Neck Curl
4
12.8 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
RPE 9
2B
Lying Leg Raise
4
25.9 reps
RPE 9
3A
Leg Press
4
12.8 reps
RPE 9
3B
Seated Calf Raise
4
20.9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12.6 reps
RPE 9
1B
Neck Curl
4
12.8 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
RPE 9
2B
Lying Leg Raise
4
25.9 reps
RPE 9
3A
Leg Press
4
12.8 reps
RPE 9
3B
Seated Calf Raise
4
20.9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12.6 reps
RPE 9
1B
Neck Curl
4
12.8 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
RPE 9
2B
Lying Leg Raise
4
25.9 reps
RPE 9
3A
Leg Press
4
12.8 reps
RPE 9
3B
Seated Calf Raise
4
20.9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12.6 reps
RPE 9
1B
Neck Curl
4
12.8 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
RPE 9
2B
Lying Leg Raise
4
25.9 reps
RPE 9
3A
Leg Press
4
12.8 reps
RPE 9
3B
Seated Calf Raise
4
20.9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12.6 reps
RPE 9
1B
Neck Curl
4
12.8 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
RPE 9
2B
Lying Leg Raise
4
25.9 reps
RPE 9
3A
Leg Press
4
12.8 reps
RPE 9
3B
Seated Calf Raise
4
20.9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12.6 reps
RPE 9
1B
Neck Curl
4
12.8 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
RPE 9
2B
Lying Leg Raise
4
25.9 reps
RPE 9
3A
Leg Press
4
12.8 reps
RPE 9
3B
Seated Calf Raise
4
20.9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12.6 reps
RPE 9
1B
Neck Curl
4
12.8 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
RPE 9
2B
Lying Leg Raise
4
25.9 reps
RPE 9
3A
Leg Press
4
12.8 reps
RPE 9
3B
Seated Calf Raise
4
20.9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12.6 reps
RPE 9
1B
Neck Curl
4
12.8 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
RPE 9
2B
Lying Leg Raise
4
25.9 reps
RPE 9
3A
Leg Press
4
12.8 reps
RPE 9
3B
Seated Calf Raise
4
20.9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12.6 reps
RPE 9
1B
Neck Curl
4
12.8 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
RPE 9
2B
Lying Leg Raise
4
25.9 reps
RPE 9
3A
Leg Press
4
12.8 reps
RPE 9
3B
Seated Calf Raise
4
20.9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12.6 reps
RPE 9
1B
Neck Curl
4
12.8 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
RPE 9
2B
Lying Leg Raise
4
25.9 reps
RPE 9
3A
Leg Press
4
12.8 reps
RPE 9
3B
Seated Calf Raise
4
20.9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
12.6 reps
RPE 9
1B
Neck Curl
4
12.8 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
RPE 9
2B
Lying Leg Raise
4
25.9 reps
RPE 9
3A
Leg Press
4
12.8 reps
RPE 9
3B
Seated Calf Raise
4
20.9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
12.6 reps
RPE 9
2A
Incline Curl (Dumbbell)
4
12.6 reps
RPE 9
2B
JM Press
4
12.8 reps
RPE 9
3A
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3B
Rear Delt Row
4
12.8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
12.6 reps
RPE 9
2A
Incline Curl (Dumbbell)
4
12.6 reps
RPE 9
2B
JM Press
4
12.8 reps
RPE 9
3A
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3B
Rear Delt Row
4
12.8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
12.6 reps
RPE 9
2A
Incline Curl (Dumbbell)
4
12.6 reps
RPE 9
2B
JM Press
4
12.8 reps
RPE 9
3A
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3B
Rear Delt Row
4
12.8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
12.6 reps
RPE 9
2A
Incline Curl (Dumbbell)
4
12.6 reps
RPE 9
2B
JM Press
4
12.8 reps
RPE 9
3A
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3B
Rear Delt Row
4
12.8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
12.6 reps
RPE 9
2A
Incline Curl (Dumbbell)
4
12.6 reps
RPE 9
2B
JM Press
4
12.8 reps
RPE 9
3A
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3B
Rear Delt Row
4
12.8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
12.6 reps
RPE 9
2A
Incline Curl (Dumbbell)
4
12.6 reps
RPE 9
2B
JM Press
4
12.8 reps
RPE 9
3A
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3B
Rear Delt Row
4
12.8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
12.6 reps
RPE 9
2A
Incline Curl (Dumbbell)
4
12.6 reps
RPE 9
2B
JM Press
4
12.8 reps
RPE 9
3A
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3B
Rear Delt Row
4
12.8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
12.6 reps
RPE 9
2A
Incline Curl (Dumbbell)
4
12.6 reps
RPE 9
2B
JM Press
4
12.8 reps
RPE 9
3A
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3B
Rear Delt Row
4
12.8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
12.6 reps
RPE 9
2A
Incline Curl (Dumbbell)
4
12.6 reps
RPE 9
2B
JM Press
4
12.8 reps
RPE 9
3A
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3B
Rear Delt Row
4
12.8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
12.6 reps
RPE 9
2A
Incline Curl (Dumbbell)
4
12.6 reps
RPE 9
2B
JM Press
4
12.8 reps
RPE 9
3A
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3B
Rear Delt Row
4
12.8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
12.6 reps
RPE 9
2A
Incline Curl (Dumbbell)
4
12.6 reps
RPE 9
2B
JM Press
4
12.8 reps
RPE 9
3A
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3B
Rear Delt Row
4
12.8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
12.6 reps
RPE 9
2A
Incline Curl (Dumbbell)
4
12.6 reps
RPE 9
2B
JM Press
4
12.8 reps
RPE 9
3A
Bicep Curl (Cable)
4
15.8 reps
RPE 9
3B
Rear Delt Row
4
12.8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 6
Week 1
1 / 12 Weeks
Day 2
1A
Squat (Barbell)
4 Sets
12.6 Reps
@8
1B
Seated Calf Raise
4 Sets
16.9 Reps
@9
2A
Leg Curl
4 Sets
12.8 Reps
@9
2B
Neck Curl
4 Sets
12.8 Reps
@9
3A
Split Squat (Barbell)
4 Sets
12.8 Reps
@9
3B
Shrug (Dumbbell)
4 Sets
12.8 Reps
@9
Day 1
1A
Dip (Weighted)
4 Sets
12.8 Reps
@9
1B
Pull-Up (Weighted)
4 Sets
12.6 Reps
@9
2A
Overhead Press (Barbell)
4 Sets
12.7 Reps
@9
2B
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3A
Face Pull
4 Sets
12.8 Reps
@9
3B
Decline Crunch
4 Sets
12.8 Reps
@9
Day 3
1A
Incline Bench Press (Dumbbell)
4 Sets
12.8 Reps
@9
1B
Chest Supported Row (Dumbbell)
4 Sets
12.8 Reps
@9
2A
Lat Pulldown
4 Sets
12.8 Reps
@9
2B
Tricep Pushdown (Cable)
4 Sets
15.8 Reps
@9
3
Chest Fly (Cable)
4 Sets
12.8 Reps
@9
4
Hammer Curl
4 Sets
15.8 Reps
@9
Day 4
1A
Romanian Deadlift (Barbell)
4 Sets
12.6 Reps
@9
1B
Neck Curl
4 Sets
12.8 Reps
@9
2A
Farmer's Walk (Weighted)
4 Sets
@9
2B
Lying Leg Raise
4 Sets
25.9 Reps
@9
3A
Leg Press
4 Sets
12.8 Reps
@9
3B
Seated Calf Raise
4 Sets
20.9 Reps
@9
Day 5
1
Pullover (Dumbbell)
4 Sets
12.6 Reps
@9
2A
Incline Curl (Dumbbell)
4 Sets
12.6 Reps
@9
2B
JM Press
4 Sets
12.8 Reps
@9
3A
Bicep Curl (Cable)
4 Sets
15.8 Reps
@9
3B
Rear Delt Row
4 Sets
12.8 Reps
@9
Day 6
1
Run
1 Set
@6