logo
BoostcampPNG

My physiques weak points program

by Justin F.

Program Description

My personal program. But someone with lagging back and hamstrings could also follow. If not just adjust volume to be more balanced for each muscle group

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 15, 2025 08:23
  • Last Edited
    Jun 18, 2025 12:39

Summary

Unlock your full potential with the "My Physique's Weak Points Program," a comprehensive 12-week journey designed to target your specific weaknesses and enhance your overall physique. With a commitment of just 7 days a week, you'll engage in focused workouts that include a variety of exercises, from dumbbell curls to leg extensions, ensuring every muscle group gets the attention it deserves. This program is tailored for those ready to push their limits and build strength effectively, using a full gym setup to maximize results. Get ready to transform your body and conquer your fitness goals!
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
Cardio
1
30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Helms Row
3
20 reps
RPE 10
5
Chest Fly (Cable)
2
15 reps
RPE 10
6
Seated Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Helms Row
3
20 reps
RPE 10
5
Chest Fly (Cable)
2
15 reps
RPE 10
6
Seated Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Helms Row
3
20 reps
RPE 10
5
Chest Fly (Cable)
2
15 reps
RPE 10
6
Seated Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Helms Row
3
20 reps
RPE 10
5
Chest Fly (Cable)
2
15 reps
RPE 10
6
Seated Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Helms Row
3
20 reps
RPE 10
5
Chest Fly (Cable)
2
15 reps
RPE 10
6
Seated Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Helms Row
3
20 reps
RPE 10
5
Chest Fly (Cable)
2
15 reps
RPE 10
6
Seated Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Helms Row
3
20 reps
RPE 10
5
Chest Fly (Cable)
2
15 reps
RPE 10
6
Seated Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Helms Row
3
20 reps
RPE 10
5
Chest Fly (Cable)
2
15 reps
RPE 10
6
Seated Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Helms Row
3
20 reps
RPE 10
5
Chest Fly (Cable)
2
15 reps
RPE 10
6
Seated Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Helms Row
3
20 reps
RPE 10
5
Chest Fly (Cable)
2
15 reps
RPE 10
6
Seated Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Helms Row
3
20 reps
RPE 10
5
Chest Fly (Cable)
2
15 reps
RPE 10
6
Seated Row (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Helms Row
3
20 reps
RPE 10
5
Chest Fly (Cable)
2
15 reps
RPE 10
6
Seated Row (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Upright Row (Barbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Upright Row (Barbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Upright Row (Barbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Upright Row (Barbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Upright Row (Barbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Upright Row (Barbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Upright Row (Barbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Upright Row (Barbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Upright Row (Barbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Upright Row (Barbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Upright Row (Barbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15 reps
RPE 10
2
Tricep Pushdown (Cable)
2
15 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Upright Row (Barbell)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Hack Squat
1
2
10 reps
15 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8.5
4
Leg Extension
2
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 10
6
Seated Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Hack Squat
1
2
10 reps
15 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8.5
4
Leg Extension
2
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 10
6
Seated Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Hack Squat
1
2
10 reps
15 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8.5
4
Leg Extension
2
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 10
6
Seated Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Hack Squat
1
2
10 reps
15 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8.5
4
Leg Extension
2
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 10
6
Seated Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Hack Squat
1
2
10 reps
15 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8.5
4
Leg Extension
2
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 10
6
Seated Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Hack Squat
1
2
10 reps
15 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8.5
4
Leg Extension
2
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 10
6
Seated Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Hack Squat
1
2
10 reps
15 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8.5
4
Leg Extension
2
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 10
6
Seated Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Hack Squat
1
2
10 reps
15 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8.5
4
Leg Extension
2
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 10
6
Seated Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Hack Squat
1
2
10 reps
15 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8.5
4
Leg Extension
2
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 10
6
Seated Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Hack Squat
1
2
10 reps
15 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8.5
4
Leg Extension
2
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 10
6
Seated Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Hack Squat
1
2
10 reps
15 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8.5
4
Leg Extension
2
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 10
6
Seated Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Hack Squat
1
2
10 reps
15 reps
RPE 10
RPE 8
3
Back Extension (Weighted)
3
15 reps
RPE 8.5
4
Leg Extension
2
15 reps
RPE 8
5
Leg Curl
3
12 reps
RPE 10
6
Seated Calf Raise
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 9
2
Wide Grip Lat Pulldown
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Low To Highs
2
15 reps
RPE 10
6
Pullover (Dumbbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 9
2
Wide Grip Lat Pulldown
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Low To Highs
2
15 reps
RPE 10
6
Pullover (Dumbbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 9
2
Wide Grip Lat Pulldown
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Low To Highs
2
15 reps
RPE 10
6
Pullover (Dumbbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 9
2
Wide Grip Lat Pulldown
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Low To Highs
2
15 reps
RPE 10
6
Pullover (Dumbbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 9
2
Wide Grip Lat Pulldown
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Low To Highs
2
15 reps
RPE 10
6
Pullover (Dumbbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 9
2
Wide Grip Lat Pulldown
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Low To Highs
2
15 reps
RPE 10
6
Pullover (Dumbbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 9
2
Wide Grip Lat Pulldown
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Low To Highs
2
15 reps
RPE 10
6
Pullover (Dumbbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 9
2
Wide Grip Lat Pulldown
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Low To Highs
2
15 reps
RPE 10
6
Pullover (Dumbbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 9
2
Wide Grip Lat Pulldown
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Low To Highs
2
15 reps
RPE 10
6
Pullover (Dumbbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 9
2
Wide Grip Lat Pulldown
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Low To Highs
2
15 reps
RPE 10
6
Pullover (Dumbbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 9
2
Wide Grip Lat Pulldown
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Low To Highs
2
15 reps
RPE 10
6
Pullover (Dumbbell)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 9
2
Wide Grip Lat Pulldown
3
15 reps
RPE 10
3
Incline Bench Press (Barbell)
2
10 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 10
5
Low To Highs
2
15 reps
RPE 10
6
Pullover (Dumbbell)
2
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
10 reps
RPE 9
2
Overhead Extension (EZ Bar)
2
10 reps
RPE 9
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Machine)
2
20 reps
RPE 10
6
Lu Raise
2
15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
10 reps
RPE 9
2
Overhead Extension (EZ Bar)
2
10 reps
RPE 9
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Machine)
2
20 reps
RPE 10
6
Lu Raise
2
15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
10 reps
RPE 9
2
Overhead Extension (EZ Bar)
2
10 reps
RPE 9
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Machine)
2
20 reps
RPE 10
6
Lu Raise
2
15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
10 reps
RPE 9
2
Overhead Extension (EZ Bar)
2
10 reps
RPE 9
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Machine)
2
20 reps
RPE 10
6
Lu Raise
2
15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
10 reps
RPE 9
2
Overhead Extension (EZ Bar)
2
10 reps
RPE 9
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Machine)
2
20 reps
RPE 10
6
Lu Raise
2
15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
10 reps
RPE 9
2
Overhead Extension (EZ Bar)
2
10 reps
RPE 9
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Machine)
2
20 reps
RPE 10
6
Lu Raise
2
15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
10 reps
RPE 9
2
Overhead Extension (EZ Bar)
2
10 reps
RPE 9
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Machine)
2
20 reps
RPE 10
6
Lu Raise
2
15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
10 reps
RPE 9
2
Overhead Extension (EZ Bar)
2
10 reps
RPE 9
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Machine)
2
20 reps
RPE 10
6
Lu Raise
2
15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
10 reps
RPE 9
2
Overhead Extension (EZ Bar)
2
10 reps
RPE 9
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Machine)
2
20 reps
RPE 10
6
Lu Raise
2
15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
10 reps
RPE 9
2
Overhead Extension (EZ Bar)
2
10 reps
RPE 9
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Machine)
2
20 reps
RPE 10
6
Lu Raise
2
15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
10 reps
RPE 9
2
Overhead Extension (EZ Bar)
2
10 reps
RPE 9
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Machine)
2
20 reps
RPE 10
6
Lu Raise
2
15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
2
10 reps
RPE 9
2
Overhead Extension (EZ Bar)
2
10 reps
RPE 9
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Machine)
2
20 reps
RPE 10
6
Lu Raise
2
15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7.5
Week 1
1 / 12 Weeks
Day 3
1
Hammer Curl
2 Sets
15 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
15 Reps
@10
3
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
5
Lateral Raise (Cable)
2 Sets
15 Reps
@10
6
Upright Row (Barbell)
2 Sets
15 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
2
Hack Squat
1 Set
2 Sets
10 Reps
15 Reps
@10
@8
3
Back Extension (Weighted)
3 Sets
15 Reps
@8.5
4
Leg Extension
2 Sets
15 Reps
@8
5
Leg Curl
3 Sets
12 Reps
@10
6
Seated Calf Raise
2 Sets
10 Reps
@10
Day 5
1
Bench Press (Dumbbell)
2 Sets
10 Reps
@9
2
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
3
Incline Bench Press (Barbell)
2 Sets
10 Reps
@8.5
4
Seated Row (Cable)
3 Sets
12 Reps
@10
5
Low To Highs
2 Sets
15 Reps
@10
6
Pullover (Dumbbell)
2 Sets
10 Reps
@10
Day 6
1
Preacher Curl (Barbell)
2 Sets
10 Reps
@9
2
Overhead Extension (EZ Bar)
2 Sets
10 Reps
@9
3
Incline Curl (Dumbbell)
2 Sets
10 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
15 Reps
@10
5
Lateral Raise (Machine)
2 Sets
20 Reps
@10
6
Lu Raise
2 Sets
15 Reps
@10
7
Rear Delt Fly (Cable)
2 Sets
12 Reps
@10
Day 7
1
Cardio
1 Set
30 mins
@7.5
Day 1
1
Cardio
1 Set
30 mins
@7.5
Day 2
1
Larsen Press (Barbell)
2 Sets
8 Reps
@8
2
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@9
4
Helms Row
3 Sets
20 Reps
@10
5
Chest Fly (Cable)
2 Sets
15 Reps
@10
6
Seated Row (Machine)
3 Sets
12 Reps
@10