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Cadillac Perfect muscle builder

by Ctheonly1
1 athletes joined

Program Description

Build muscle . Deload weeks (- half sets & 50-60%weight)reps staysame

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 31, 2025 05:26
  • Last Edited
    Oct 31, 2025 06:04
Muscle Engagement
Front
Back
MuscleSet
Chest
13.3%
Upper Back
12.6%
Front Delts
12.3%
Middle Delts
8.2%
Triceps
8.1%
Lats
8%
Biceps
7.4%
Glutes
5.9%
Abs
5.1%
Hamstrings
4.6%
Quadriceps
4.4%
Lower Back
2.3%
Rear Delts
2.1%
Cardio
1.5%
Calves
1.3%
Adductors
1%
Forearms
0.8%
Other
0.7%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Overhead Press (Barbell)
2
5-8 reps
RPE 7
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8
3
Chin-Up (Weighted)
2
6-10 reps
RPE 8
4
Chest Fly (Machine)
2
6-10 reps
RPE 8
5
Cable Crunch
2
6-30 reps
RPE 8
6
Rotator Cuff
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8
3
Chin-Up (Weighted)
3
6-10 reps
RPE 8
4
Chest Fly (Machine)
3
6-10 reps
RPE 8
5
Cable Crunch
3
6-30 reps
RPE 8
6
Rotator Cuff
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Chin-Up (Weighted)
4
6-10 reps
RPE 8
4
Chest Fly (Machine)
3
6-10 reps
RPE 8
5
Cable Crunch
3
6-30 reps
RPE 8
6
Rotator Cuff
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 7
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8
3
Chin-Up (Weighted)
2
6-10 reps
RPE 8
4
Chest Fly (Machine)
2
6-10 reps
RPE 8
5
Cable Crunch
2
6-30 reps
RPE 8
6
Rotator Cuff
1
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Chin-Up (Weighted)
4
6-10 reps
RPE 8
4
Chest Fly (Machine)
3
6-10 reps
RPE 8
5
Cable Crunch
3
6-30 reps
RPE 8
6
Rotator Cuff
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Chin-Up (Weighted)
4
6-10 reps
RPE 8
4
Chest Fly (Machine)
3
6-10 reps
RPE 8
5
Cable Crunch
3
6-30 reps
RPE 8
6
Rotator Cuff
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Chin-Up (Weighted)
4
6-10 reps
RPE 8
4
Chest Fly (Machine)
3
6-10 reps
RPE 8
5
Cable Crunch
3
6-30 reps
RPE 8
6
Rotator Cuff
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 7
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8
3
Chin-Up (Weighted)
2
6-10 reps
RPE 8
4
Chest Fly (Machine)
2
6-10 reps
RPE 8
5
Cable Crunch
2
6-30 reps
RPE 8
6
Rotator Cuff
1
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Chin-Up (Weighted)
4
6-10 reps
RPE 8
4
Chest Fly (Machine)
3
6-10 reps
RPE 8
5
Cable Crunch
3
6-30 reps
RPE 8
6
Rotator Cuff
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Chin-Up (Weighted)
4
6-10 reps
RPE 8
4
Chest Fly (Machine)
3
6-10 reps
RPE 8
5
Cable Crunch
3
6-30 reps
RPE 8
6
Rotator Cuff
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Chin-Up (Weighted)
4
6-10 reps
RPE 8
4
Chest Fly (Machine)
3
6-10 reps
RPE 8
5
Cable Crunch
3
6-30 reps
RPE 8
6
Rotator Cuff
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 7
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 8
3
Chin-Up (Weighted)
2
6-10 reps
RPE 8
4
Chest Fly (Machine)
2
6-10 reps
RPE 8
5
Cable Crunch
2
6-30 reps
RPE 8
6
Rotator Cuff
1
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Hyperextension
2
8-12 reps
RPE 8
5
Seated Calf Raise
2
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
7
Lateral Raise (Cable)
2
8-12 reps
RPE 8
8
Cardio (Zone 2)
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 7
2
Hip Thrust (Machine)
3
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Hyperextension
2
8-12 reps
RPE 8
5
Seated Calf Raise
2
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
2
8-12 reps
RPE 8
8
Cardio (Zone 2)
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 7
2
Hip Thrust (Machine)
3
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Hyperextension
3
8-12 reps
RPE 8
5
Seated Calf Raise
2
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
8-12 reps
RPE 8
8
Cardio (Zone 2)
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 7
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Hyperextension
2
8-12 reps
RPE 8
5
Seated Calf Raise
1
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
7
Lateral Raise (Cable)
2
8-12 reps
RPE 8
8
Cardio (Zone 2)
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 7
2
Hip Thrust (Machine)
3
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Hyperextension
3
8-12 reps
RPE 8
5
Seated Calf Raise
2
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
8-12 reps
RPE 8
8
Cardio (Zone 2)
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 7
2
Hip Thrust (Machine)
3
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Hyperextension
3
8-12 reps
RPE 8
5
Seated Calf Raise
2
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
8-12 reps
RPE 8
8
Cardio (Zone 2)
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 7
2
Hip Thrust (Machine)
3
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Hyperextension
3
8-12 reps
RPE 8
5
Seated Calf Raise
2
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
8-12 reps
RPE 8
8
Cardio (Zone 2)
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 7
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Hyperextension
2
8-12 reps
RPE 8
5
Seated Calf Raise
1
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
7
Lateral Raise (Cable)
2
8-12 reps
RPE 8
8
Cardio (Zone 2)
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 7
2
Hip Thrust (Machine)
3
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Hyperextension
3
8-12 reps
RPE 8
5
Seated Calf Raise
2
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
8-12 reps
RPE 8
8
Cardio (Zone 2)
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 7
2
Hip Thrust (Machine)
3
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Hyperextension
3
8-12 reps
RPE 8
5
Seated Calf Raise
2
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
8-12 reps
RPE 8
8
Cardio (Zone 2)
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 7
2
Hip Thrust (Machine)
3
6-10 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Hyperextension
3
8-12 reps
RPE 8
5
Seated Calf Raise
2
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
3
8-12 reps
RPE 8
8
Cardio (Zone 2)
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 7
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Hyperextension
2
8-12 reps
RPE 8
5
Seated Calf Raise
1
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
7
Lateral Raise (Cable)
2
8-12 reps
RPE 8
8
Cardio (Zone 2)
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
RPE 7
2
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4A
Upright Row (Cable)
2
8-12 reps
RPE 8
4B
Shrug (Dumbbell)
2
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
6
Neck Work
2
8-12 reps
RPE 8
7
Hanging Leg Raise
2
6-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5-8 reps
RPE 7
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4A
Upright Row (Cable)
3
8-12 reps
RPE 8
4B
Shrug (Dumbbell)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
6
Neck Work
2
8-12 reps
RPE 8
7
Hanging Leg Raise
2
6-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-8 reps
RPE 7
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4A
Upright Row (Cable)
4
8-12 reps
RPE 8
4B
Shrug (Dumbbell)
4
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
6
Neck Work
2
8-12 reps
RPE 8
7
Hanging Leg Raise
3
6-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
RPE 7
2
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4A
Upright Row (Cable)
2
8-12 reps
RPE 8
4B
Shrug (Dumbbell)
2
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
1
8-12 reps
RPE 8
6
Neck Work
1
8-12 reps
RPE 8
7
Hanging Leg Raise
2
6-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-8 reps
RPE 7
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4A
Upright Row (Cable)
4
8-12 reps
RPE 8
4B
Shrug (Dumbbell)
4
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
6
Neck Work
2
8-12 reps
RPE 8
7
Hanging Leg Raise
3
6-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-8 reps
RPE 7
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4A
Upright Row (Cable)
4
8-12 reps
RPE 8
4B
Shrug (Dumbbell)
4
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
6
Neck Work
2
8-12 reps
RPE 8
7
Hanging Leg Raise
3
6-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-8 reps
RPE 7
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4A
Upright Row (Cable)
4
8-12 reps
RPE 8
4B
Shrug (Dumbbell)
4
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
6
Neck Work
2
8-12 reps
RPE 8
7
Hanging Leg Raise
3
6-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
RPE 7
2
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4A
Upright Row (Cable)
2
8-12 reps
RPE 8
4B
Shrug (Dumbbell)
2
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
1
8-12 reps
RPE 8
6
Neck Work
1
8-12 reps
RPE 8
7
Hanging Leg Raise
2
6-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-8 reps
RPE 7
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4A
Upright Row (Cable)
4
8-12 reps
RPE 8
4B
Shrug (Dumbbell)
4
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
6
Neck Work
2
8-12 reps
RPE 8
7
Hanging Leg Raise
3
6-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-8 reps
RPE 7
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4A
Upright Row (Cable)
4
8-12 reps
RPE 8
4B
Shrug (Dumbbell)
4
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
6
Neck Work
2
8-12 reps
RPE 8
7
Hanging Leg Raise
3
6-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-8 reps
RPE 7
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4A
Upright Row (Cable)
4
8-12 reps
RPE 8
4B
Shrug (Dumbbell)
4
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
6
Neck Work
2
8-12 reps
RPE 8
7
Hanging Leg Raise
3
6-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
RPE 7
2
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4A
Upright Row (Cable)
2
8-12 reps
RPE 8
4B
Shrug (Dumbbell)
2
8-12 reps
RPE 8
5
Rear Delt Fly (Machine)
1
8-12 reps
RPE 8
6
Neck Work
1
8-12 reps
RPE 8
7
Hanging Leg Raise
2
6-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2B
Bench Press (Close Grip)
2
8-12 reps
RPE 8
3
Dip (Weighted)
2
8-12 reps
RPE 8
4
Chest Fly (Cable)
2
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Bicep Curl (Cable)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
2
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2B
Bench Press (Close Grip)
2
8-12 reps
RPE 8
3
Dip (Weighted)
2
8-12 reps
RPE 8
4
Chest Fly (Cable)
2
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Bicep Curl (Cable)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2B
Bench Press (Close Grip)
2
8-12 reps
RPE 8
3
Dip (Weighted)
2
8-12 reps
RPE 8
4
Chest Fly (Cable)
2
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Bicep Curl (Cable)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2B
Bench Press (Close Grip)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2B
Bench Press (Close Grip)
2
8-12 reps
RPE 8
3
Dip (Weighted)
2
8-12 reps
RPE 8
4
Chest Fly (Cable)
2
8-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
6
Bicep Curl (Cable)
2
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 6
2
Yoga
1
30 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
2 Sets
5-8 Reps
@7
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@8
3
Chin-Up (Weighted)
2 Sets
6-10 Reps
@8
4
Chest Fly (Machine)
2 Sets
6-10 Reps
@8
5
Cable Crunch
2 Sets
6-30 Reps
@8
6
Rotator Cuff
2 Sets
12 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
5-8 Reps
@7
2
Hip Thrust (Machine)
2 Sets
6-10 Reps
@8
3
Leg Press
2 Sets
8-12 Reps
@8
4
Hyperextension
2 Sets
8-12 Reps
@8
5
Seated Calf Raise
2 Sets
8-12 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
7
Lateral Raise (Cable)
2 Sets
8-12 Reps
@8
8
Cardio (Zone 2)
1 Set
15 mins
@6
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@7
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2B
Bench Press (Close Grip)
2 Sets
8-12 Reps
@8
3
Dip (Weighted)
2 Sets
8-12 Reps
@8
4
Chest Fly (Cable)
2 Sets
8-12 Reps
@8
5
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
@8
6
Bicep Curl (Cable)
2 Sets
8-12 Reps
@8
Day 5
1
Cardio
1 Set
30 mins
@6
2
Yoga
1 Set
30 mins
@6
Day 3
1
Bent Over Row (Barbell)
3 Sets
5-8 Reps
@7
2
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4A
Upright Row (Cable)
2 Sets
8-12 Reps
@8
4B
Shrug (Dumbbell)
2 Sets
8-12 Reps
@8
5
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@8
6
Neck Work
2 Sets
8-12 Reps
@8
7
Hanging Leg Raise
2 Sets
6-30 Reps
@8