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BoostcampPNG

Reborn (1)

by Allan P.

Program Description

ponerse vergas

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 04, 2025 03:07
  • Last Edited
    Aug 04, 2025 04:01
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
2 Sets
13 Reps
@10
2
Back Extension
1 Set
20 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
@10
4
Back Extension (Weighted)
2 Sets
12 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
6
Lateral Raise (Cable)
2 Sets
12 Reps
@10
7
Leg Extension
2 Sets
11 Reps
@10
8
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 2
1
Pull-Up (Assisted)
3 Sets
7 Reps
@10
2
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@10
3
Lateral Raise (Dumbbell)
1 Set
50 Reps
@10
4
T-Bar Row
3 Sets
12 Reps
@10
5
Chest Press (Machine)
1 Set
20 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@10
7
Rear Delt Row
4 Sets
12 Reps
@10
8
Neck Flexion
1 Set
111 Reps
@10
Day 3
1
Lateral Raise (Dumbbell)
1 Set
111 Reps
@10
2
Seated Calf Raise
4 Sets
12 Reps
@10
3
Leg Extension
2 Sets
10 Reps
@10
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@10
5
Hip Abductor (Machine)
3 Sets
12 Reps
@10
6
Hip Extension
2 Sets
14 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
20 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
8-10 Reps
@10
3
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@10
4
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
@10
6
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
8
Neck Curl
1 Set
111 Reps
@10
9
Seated Calf Raise
1 Set
15 Reps
@10
Day 5
1
Neck Curl
1 Set
-
Day 6
1
Lateral Raise (Cable)
3 Sets
12 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
3
Rear Delt Row
3 Sets
12 Reps
@10
4
Shoulder Press (Machine)
2 Sets
8 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@10
7
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
@10
8
High Row
3 Sets
12 Reps
@10
9
Back Extension (Weighted)
3 Sets
11 Reps
@10
10
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
11
Chest Press (Machine)
2 Sets
6-8 Reps
@10
Day 7
1
Neck Curl
1 Set
-
-