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BoostcampPNG

Arc

by Rupal S.

Program Description

A focused program to ignite discipline, upgrade performance, and build momentum in 12 weeks.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 14, 2025 06:41
  • Last Edited
    Jun 18, 2025 08:27

Summary

**Arc** is a comprehensive 12-week program designed to sculpt and strengthen your entire body with a focus on progressive overload. Committing to six days a week, you'll engage in targeted workouts that emphasize lower body pushes, chest, and arms, incorporating a variety of exercises like barbell squats, incline bench presses, and cable curls. Each session is structured to challenge your limits with increasing intensity, ensuring you build both strength and endurance. Get ready to transform your physique and elevate your fitness journey!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Squat (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Lunge (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Sumo Squat
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Lunge (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Sumo Squat
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Lunge (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Sumo Squat
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Lunge (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Sumo Squat
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Lunge (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Sumo Squat
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Lunge (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Sumo Squat
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Lunge (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Sumo Squat
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Lunge (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Sumo Squat
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Lunge (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Sumo Squat
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Lunge (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Sumo Squat
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Lunge (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Sumo Squat
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Lunge (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Press (45 Degrees)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Sumo Squat
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Chest Press (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Cable Crossover
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Pullover (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Chest Press (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Cable Crossover
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Pullover (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Chest Press (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Cable Crossover
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Pullover (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Chest Press (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Cable Crossover
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Pullover (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Chest Press (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Cable Crossover
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Pullover (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Chest Press (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Cable Crossover
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Pullover (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Chest Press (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Cable Crossover
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Pullover (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Chest Press (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Cable Crossover
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Pullover (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Chest Press (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Cable Crossover
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Pullover (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Chest Press (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Cable Crossover
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Pullover (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Chest Press (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Cable Crossover
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Pullover (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Chest Press (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Cable Crossover
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Pullover (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Push Up
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 7.5
RPE 10
RPE 10
3
Incline Dumbell Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
JM Press (Smith Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
7
Tricep Bench Dips
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 7.5
RPE 10
RPE 10
3
Incline Dumbell Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
JM Press (Smith Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
7
Tricep Bench Dips
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 7.5
RPE 10
RPE 10
3
Incline Dumbell Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
JM Press (Smith Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
7
Tricep Bench Dips
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 7.5
RPE 10
RPE 10
3
Incline Dumbell Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
JM Press (Smith Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
7
Tricep Bench Dips
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 7.5
RPE 10
RPE 10
3
Incline Dumbell Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
JM Press (Smith Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
7
Tricep Bench Dips
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 7.5
RPE 10
RPE 10
3
Incline Dumbell Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
JM Press (Smith Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
7
Tricep Bench Dips
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 7.5
RPE 10
RPE 10
3
Incline Dumbell Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
JM Press (Smith Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
7
Tricep Bench Dips
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 7.5
RPE 10
RPE 10
3
Incline Dumbell Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
JM Press (Smith Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
7
Tricep Bench Dips
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 7.5
RPE 10
RPE 10
3
Incline Dumbell Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
JM Press (Smith Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
7
Tricep Bench Dips
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 7.5
RPE 10
RPE 10
3
Incline Dumbell Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
JM Press (Smith Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
7
Tricep Bench Dips
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 7.5
RPE 10
RPE 10
3
Incline Dumbell Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
JM Press (Smith Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
7
Tricep Bench Dips
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 7.5
RPE 10
RPE 10
3
Incline Dumbell Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
JM Press (Smith Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Tricep Extension (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
7
Tricep Bench Dips
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Good Morning
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Hip Thrust (Barbell)
1
1
2
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Good Morning
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Hip Thrust (Barbell)
1
1
2
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Good Morning
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Hip Thrust (Barbell)
1
1
2
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Good Morning
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Hip Thrust (Barbell)
1
1
2
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Good Morning
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Hip Thrust (Barbell)
1
1
2
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Good Morning
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Hip Thrust (Barbell)
1
1
2
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Good Morning
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Hip Thrust (Barbell)
1
1
2
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Good Morning
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Hip Thrust (Barbell)
1
1
2
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Good Morning
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Hip Thrust (Barbell)
1
1
2
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Good Morning
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Hip Thrust (Barbell)
1
1
2
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Good Morning
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Hip Thrust (Barbell)
1
1
2
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Hyperextension
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Good Morning
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Leg Curl
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Hip Thrust (Barbell)
1
1
2
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Hyperextension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Underhand Lat Pulldown
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Deadlift (Barbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Underhand Lat Pulldown
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Deadlift (Barbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Underhand Lat Pulldown
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Deadlift (Barbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Underhand Lat Pulldown
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Deadlift (Barbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Underhand Lat Pulldown
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Deadlift (Barbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Underhand Lat Pulldown
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Deadlift (Barbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Underhand Lat Pulldown
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Deadlift (Barbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Underhand Lat Pulldown
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Deadlift (Barbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Underhand Lat Pulldown
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Deadlift (Barbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Underhand Lat Pulldown
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Deadlift (Barbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Underhand Lat Pulldown
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Deadlift (Barbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Underhand Lat Pulldown
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Deadlift (Barbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Front Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Dumbell Lateral Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Upright Row (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Face Pull
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Shrug (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Front Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Dumbell Lateral Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Upright Row (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Face Pull
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Shrug (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Front Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Dumbell Lateral Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Upright Row (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Face Pull
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Shrug (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Front Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Dumbell Lateral Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Upright Row (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Face Pull
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Shrug (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Front Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Dumbell Lateral Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Upright Row (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Face Pull
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Shrug (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Front Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Dumbell Lateral Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Upright Row (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Face Pull
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Shrug (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Front Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Dumbell Lateral Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Upright Row (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Face Pull
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Shrug (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Front Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Dumbell Lateral Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Upright Row (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Face Pull
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Shrug (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Front Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Dumbell Lateral Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Upright Row (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Face Pull
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Shrug (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Front Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Dumbell Lateral Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Upright Row (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Face Pull
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Shrug (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Front Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Dumbell Lateral Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Upright Row (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Face Pull
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Shrug (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
1
1
1
20 reps
16 reps
12 reps
8 reps
RPE 2.5
RPE 5
RPE 7.5
RPE 10
2
Front Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
3
Dumbell Lateral Raise
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
4
Upright Row (Cable)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
5
Face Pull
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
6
Shrug (Dumbbell)
1
1
1
16 reps
12 reps
8 reps
RPE 5
RPE 7.5
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
8 Reps
@2.5
@5
@7.5
@10
2
Lunge (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
4
Sumo Squat
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
5
Standing Calf Raise
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
8 Reps
@2.5
@5
@7.5
@10
2
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
4
Cable Crossover
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
5
Pullover (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
6
Push Up
3 Sets
10 Reps
-
Day 3
1
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
8 Reps
@2.5
@5
@7.5
@10
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@7.5
@10
@10
3
Incline Dumbell Curl
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
4
JM Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
8 Reps
@2.5
@5
@7.5
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
7
Tricep Bench Dips
3 Sets
12 Reps
-
Day 4
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
8 Reps
@2.5
@5
@7.5
@10
2
Good Morning
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
3
Leg Curl
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
4
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
5
Hyperextension
3 Sets
12 Reps
-
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
8 Reps
@2.5
@5
@7.5
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
3
Underhand Lat Pulldown
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
Day 6
1
Overhead Press (Machine)
1 Set
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
8 Reps
@2.5
@5
@7.5
@10
2
Front Raise
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
3
Dumbell Lateral Raise
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
4
Upright Row (Cable)
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
5
Face Pull
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10
6
Shrug (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
12 Reps
8 Reps
@5
@7.5
@10