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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!
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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
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