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KIDIM

by Karl L.
1 athletes joined

Program Description

For friends

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 01, 2024 05:29
  • Last Edited
    Jun 18, 2025 08:34

Summary

Transform your physique with KIDIM, a comprehensive 12-week program designed for serious lifters. Committing to six days a week, you'll tackle targeted workouts focusing on major muscle groups, including back and chest, using a mix of machines and free weights. Each session is carefully crafted to maximize strength gains and muscle definition, ensuring you stay motivated and challenged. Get ready to push your limits and achieve the results you've always wanted!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
6
Standing Calf Raise
3
18 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
10 reps
RPE 7
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 10
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 8.5
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 9.5
5
Seated Row (Cable)
3
12 reps
RPE 9
6
Chest Supported Row (Machine)
2
12 reps
RPE 8
7
Rear Delt Fly (Machine)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9.5
4
Chest Press (Machine)
2
15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
18 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
6
Seated Calf Raise
3
18 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 10
2
Leg Extension
4
10 reps
RPE 10
3
Hack Squat
2
8 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 8
5
Single Leg Press
1
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 4
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 6
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
6
Seated Calf Raise
3 Sets
18 Reps
@9
Day 3
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
6
Standing Calf Raise
3 Sets
18 Reps
@9