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MaxGainsProgram

by elias v
1 athletes joined

Program Description

This program is made to maximize your gains

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 19, 2025 09:31
  • Last Edited
    Jun 18, 2025 10:43

Summary

Unlock your potential with the MaxGainsProgram, a comprehensive 10-week training plan designed for serious lifters. Committing just six days a week, you'll engage in a variety of exercises targeting all major muscle groups, ensuring balanced development and explosive strength gains. From machine-based movements like the Pec Deck to free-weight exercises such as the Single Arm Row, this program combines intensity and volume to maximize your results. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.4%
Triceps
11.2%
Lats
9.7%
Chest
9.1%
Biceps
9.1%
Front Delts
8.7%
Middle Delts
6.7%
Glutes
5.7%
Hamstrings
5.4%
Quadriceps
5.2%
Abs
3%
Lower Back
2.9%
Forearms
2.7%
Calves
2.6%
Rear Delts
2.5%
Adductors
1.3%
Other
0.6%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
3
15 reps
RPE 10
5
Seated Front Raise
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Straight Leg Calf Raise
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
3
15 reps
RPE 10
5
Seated Front Raise
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Straight Leg Calf Raise
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
3
15 reps
RPE 10
5
Seated Front Raise
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Straight Leg Calf Raise
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
3
15 reps
RPE 10
5
Seated Front Raise
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Straight Leg Calf Raise
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
3
15 reps
RPE 10
5
Seated Front Raise
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Straight Leg Calf Raise
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
3
15 reps
RPE 10
5
Seated Front Raise
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Straight Leg Calf Raise
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
3
15 reps
RPE 10
5
Seated Front Raise
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Straight Leg Calf Raise
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
3
15 reps
RPE 10
5
Seated Front Raise
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Straight Leg Calf Raise
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
3
15 reps
RPE 10
5
Seated Front Raise
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Straight Leg Calf Raise
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
-
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
3
Chest Press (Machine)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
3
15 reps
RPE 10
5
Seated Front Raise
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Straight Leg Calf Raise
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
T-Bar Row
2
12 reps
RPE 10
5
Face Pull
1
15 reps
RPE 10
6
Reverse Pec Deck
2
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
8
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
T-Bar Row
2
12 reps
RPE 10
5
Face Pull
1
15 reps
RPE 10
6
Reverse Pec Deck
2
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
8
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
T-Bar Row
2
12 reps
RPE 10
5
Face Pull
1
15 reps
RPE 10
6
Reverse Pec Deck
2
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
8
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
T-Bar Row
2
12 reps
RPE 10
5
Face Pull
1
15 reps
RPE 10
6
Reverse Pec Deck
2
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
8
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
T-Bar Row
2
12 reps
RPE 10
5
Face Pull
1
15 reps
RPE 10
6
Reverse Pec Deck
2
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
8
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
T-Bar Row
2
12 reps
RPE 10
5
Face Pull
1
15 reps
RPE 10
6
Reverse Pec Deck
2
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
8
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
T-Bar Row
2
12 reps
RPE 10
5
Face Pull
1
15 reps
RPE 10
6
Reverse Pec Deck
2
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
8
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
T-Bar Row
2
12 reps
RPE 10
5
Face Pull
1
15 reps
RPE 10
6
Reverse Pec Deck
2
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
8
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
T-Bar Row
2
12 reps
RPE 10
5
Face Pull
1
15 reps
RPE 10
6
Reverse Pec Deck
2
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
8
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
T-Bar Row
2
12 reps
RPE 10
5
Face Pull
1
15 reps
RPE 10
6
Reverse Pec Deck
2
12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
12 reps
RPE 10
8
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
4
Leg Press (45 Degrees)
2
8 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Glute Kickback
2
10 reps
RPE 10
7
Hip Adductor (Machine)
2
15 reps
RPE 10
8
Calf Raise (Leg Press)
2
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
4
Leg Press (45 Degrees)
2
8 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Glute Kickback
2
10 reps
RPE 10
7
Hip Adductor (Machine)
2
15 reps
RPE 10
8
Calf Raise (Leg Press)
2
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
4
Leg Press (45 Degrees)
2
8 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Glute Kickback
2
10 reps
RPE 10
7
Hip Adductor (Machine)
2
15 reps
RPE 10
8
Calf Raise (Leg Press)
2
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
4
Leg Press (45 Degrees)
2
8 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Glute Kickback
2
10 reps
RPE 10
7
Hip Adductor (Machine)
2
15 reps
RPE 10
8
Calf Raise (Leg Press)
2
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
4
Leg Press (45 Degrees)
2
8 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Glute Kickback
2
10 reps
RPE 10
7
Hip Adductor (Machine)
2
15 reps
RPE 10
8
Calf Raise (Leg Press)
2
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
4
Leg Press (45 Degrees)
2
8 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Glute Kickback
2
10 reps
RPE 10
7
Hip Adductor (Machine)
2
15 reps
RPE 10
8
Calf Raise (Leg Press)
2
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
4
Leg Press (45 Degrees)
2
8 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Glute Kickback
2
10 reps
RPE 10
7
Hip Adductor (Machine)
2
15 reps
RPE 10
8
Calf Raise (Leg Press)
2
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
4
Leg Press (45 Degrees)
2
8 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Glute Kickback
2
10 reps
RPE 10
7
Hip Adductor (Machine)
2
15 reps
RPE 10
8
Calf Raise (Leg Press)
2
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
4
Leg Press (45 Degrees)
2
8 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Glute Kickback
2
10 reps
RPE 10
7
Hip Adductor (Machine)
2
15 reps
RPE 10
8
Calf Raise (Leg Press)
2
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
3
10 reps
RPE 10
3
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
4
Leg Press (45 Degrees)
2
8 reps
RPE 10
5
Leg Curl
3
12 reps
RPE 10
6
Glute Kickback
2
10 reps
RPE 10
7
Hip Adductor (Machine)
2
15 reps
RPE 10
8
Calf Raise (Leg Press)
2
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
RPE 10
2
Superman
2
15 reps
RPE 10
3
Hanging Leg Raise
2
12 reps
RPE 10
4
Stretching
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
RPE 10
2
Superman
2
15 reps
RPE 10
3
Hanging Leg Raise
2
12 reps
RPE 10
4
Stretching
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
RPE 10
2
Superman
2
15 reps
RPE 10
3
Hanging Leg Raise
2
12 reps
RPE 10
4
Stretching
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
RPE 10
2
Superman
2
15 reps
RPE 10
3
Hanging Leg Raise
2
12 reps
RPE 10
4
Stretching
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
RPE 10
2
Superman
2
15 reps
RPE 10
3
Hanging Leg Raise
2
12 reps
RPE 10
4
Stretching
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
RPE 10
2
Superman
2
15 reps
RPE 10
3
Hanging Leg Raise
2
12 reps
RPE 10
4
Stretching
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
RPE 10
2
Superman
2
15 reps
RPE 10
3
Hanging Leg Raise
2
12 reps
RPE 10
4
Stretching
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
RPE 10
2
Superman
2
15 reps
RPE 10
3
Hanging Leg Raise
2
12 reps
RPE 10
4
Stretching
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
RPE 10
2
Superman
2
15 reps
RPE 10
3
Hanging Leg Raise
2
12 reps
RPE 10
4
Stretching
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
2
15 reps
RPE 10
2
Superman
2
15 reps
RPE 10
3
Hanging Leg Raise
2
12 reps
RPE 10
4
Stretching
1
20 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
10 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Shrug (Dumbbell)
3
10 reps
RPE 10
7A
Cable Forearm Curl
2
12 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
10 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Shrug (Dumbbell)
3
10 reps
RPE 10
7A
Cable Forearm Curl
2
12 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
10 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Shrug (Dumbbell)
3
10 reps
RPE 10
7A
Cable Forearm Curl
2
12 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
10 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Shrug (Dumbbell)
3
10 reps
RPE 10
7A
Cable Forearm Curl
2
12 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
10 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Shrug (Dumbbell)
3
10 reps
RPE 10
7A
Cable Forearm Curl
2
12 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
10 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Shrug (Dumbbell)
3
10 reps
RPE 10
7A
Cable Forearm Curl
2
12 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
10 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Shrug (Dumbbell)
3
10 reps
RPE 10
7A
Cable Forearm Curl
2
12 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
10 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Shrug (Dumbbell)
3
10 reps
RPE 10
7A
Cable Forearm Curl
2
12 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
10 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Shrug (Dumbbell)
3
10 reps
RPE 10
7A
Cable Forearm Curl
2
12 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Barbell Row
3
10 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Lat Pulldown (Single Arm)
2
12 reps
RPE 10
5
Chest Fly (Cable)
3
15 reps
RPE 10
6
Shrug (Dumbbell)
3
10 reps
RPE 10
7A
Cable Forearm Curl
2
12 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
RPE 10
2
Lying Side Lateral Raise
2
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Underhand Lat Pulldown
2
12 reps
RPE 10
6
JM Press (Smith Machine)
2
8 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
RPE 10
2
Lying Side Lateral Raise
2
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Underhand Lat Pulldown
2
12 reps
RPE 10
6
JM Press (Smith Machine)
2
8 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
RPE 10
2
Lying Side Lateral Raise
2
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Underhand Lat Pulldown
2
12 reps
RPE 10
6
JM Press (Smith Machine)
2
8 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
RPE 10
2
Lying Side Lateral Raise
2
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Underhand Lat Pulldown
2
12 reps
RPE 10
6
JM Press (Smith Machine)
2
8 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
RPE 10
2
Lying Side Lateral Raise
2
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Underhand Lat Pulldown
2
12 reps
RPE 10
6
JM Press (Smith Machine)
2
8 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
RPE 10
2
Lying Side Lateral Raise
2
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Underhand Lat Pulldown
2
12 reps
RPE 10
6
JM Press (Smith Machine)
2
8 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
RPE 10
2
Lying Side Lateral Raise
2
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Underhand Lat Pulldown
2
12 reps
RPE 10
6
JM Press (Smith Machine)
2
8 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
RPE 10
2
Lying Side Lateral Raise
2
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Underhand Lat Pulldown
2
12 reps
RPE 10
6
JM Press (Smith Machine)
2
8 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
RPE 10
2
Lying Side Lateral Raise
2
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Underhand Lat Pulldown
2
12 reps
RPE 10
6
JM Press (Smith Machine)
2
8 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
RPE 10
2
Lying Side Lateral Raise
2
12 reps
RPE 10
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Underhand Lat Pulldown
2
12 reps
RPE 10
6
JM Press (Smith Machine)
2
8 reps
RPE 10
7
Hyperextension
2
15 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Pec Deck (Machine)
1 Set
-
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
3
Chest Press (Machine)
2 Sets
12 Reps
@10
4
Lateral Raise (Cable)
3 Sets
15 Reps
@10
5
Seated Front Raise
2 Sets
12 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
8
Straight Leg Calf Raise
2 Sets
8 Reps
@10
Day 2
1
Chest Supported Row (Machine)
2 Sets
10 Reps
@10
2
Wide Grip Lat Pulldown
3 Sets
12 Reps
@10
3
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@10
4
T-Bar Row
2 Sets
12 Reps
@10
5
Face Pull
1 Set
15 Reps
@10
6
Reverse Pec Deck
2 Sets
12 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Hammer Curl (Cable)
2 Sets
12 Reps
@10
Day 3
1
Leg Extension
1 Set
20 Reps
@8
2
Hack Squat
3 Sets
10 Reps
@10
3
Bulgarian Split Squat (Barbell)
2 Sets
12 Reps
@10
4
Leg Press (45 Degrees)
2 Sets
8 Reps
@10
5
Leg Curl
3 Sets
12 Reps
@10
6
Glute Kickback
2 Sets
10 Reps
@10
7
Hip Adductor (Machine)
2 Sets
15 Reps
@10
8
Calf Raise (Leg Press)
2 Sets
50 Reps
@10
Day 4
1
Abs Crunch (Bodyweight)
2 Sets
15 Reps
@10
2
Superman
2 Sets
15 Reps
@10
3
Hanging Leg Raise
2 Sets
12 Reps
@10
4
Stretching
1 Set
20 mins
@7
Day 5
1
Bench Press (Barbell)
3 Sets
5 Reps
@10
2
Barbell Row
3 Sets
10 Reps
@10
3
Incline Chest Press (Machine)
2 Sets
12 Reps
@10
4
Lat Pulldown (Single Arm)
2 Sets
12 Reps
@10
5
Chest Fly (Cable)
3 Sets
15 Reps
@10
6
Shrug (Dumbbell)
3 Sets
10 Reps
@10
7A
Cable Forearm Curl
2 Sets
12 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)
2 Sets
12 Reps
@10
Day 6
1
Shoulder Press (Machine)
3 Sets
8 Reps
@10
2
Lying Side Lateral Raise
2 Sets
12 Reps
@10
3
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@10
4
Skull Crusher (Barbell)
3 Sets
12 Reps
@10
5
Underhand Lat Pulldown
2 Sets
12 Reps
@10
6
JM Press (Smith Machine)
2 Sets
8 Reps
@10
7
Hyperextension
2 Sets
15 Reps
@10