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KODIAK Bear

by Joseph A.
15 athletes joined

Program Description

a BB program for big lats, traps, shoulders and arms. any exercise can be switched if it is inline with specificity. supersets/gainsets aren't mandatory, but they do save time, you can also superset exercises that aren't logged as supersets/gaintsets. add another set to an exercise of you plateau.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 23, 2024 09:27
  • Last Edited
    Jun 18, 2025 10:53

Summary

Unleash your inner strength with the KODIAK Bear program, a comprehensive 12-week journey designed for dedicated lifters. Training five days a week, this program combines supersets and targeted exercises to build muscle, enhance endurance, and sculpt your physique. With a focus on compound movements and isolation techniques, you'll engage your entire body while pushing your limits. Whether you're looking to gain strength or refine your form, KODIAK Bear is your path to becoming the strongest version of yourself.
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
-
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1A
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
1B
Neck Extension
3 Sets
15-20 Reps
@9
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
@10
5
Hammer Curl
3 Sets
8-12 Reps
@10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Power Shrug
3 Sets
8-15 Reps
@8.5
2A
Hack Squat
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Seated Shoulder Press (Dumbbell)
2 Sets
8-14 Reps
@10
1B
Ring Row (Weighted)
2 Sets
8-12 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Face Pull
3 Sets
10-15 Reps
@10
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
Day 3
1A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Wide Grip Pull-Up
3 Sets
AMRAP
-
2A
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Incline Curl (Dumbbell)
3 Sets
8-14 Reps
@10
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-14 Reps
@10
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
@10
3C
Wrist Curls
3 Sets
10-15 Reps
@10
4A
Fly Press (Dumbbell)
3 Sets
8-14 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@9
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@10
3A
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@10
3B
Dumbbell Row
3 Sets
10-15 Reps
@10
4A
Spider Curl
3 Sets
6-10 Reps
@10
4B
French Press
3 Sets
6-12 Reps
@10