Program Description
Look big in clothes. Emphesis on: Neck/Upper traps/Posterior chain/Shoulders/Triceps and Forearms. Monday: Arms/Quads/Hamstring Wednesday: Chest/Back/Shoulders/Neck/Calves Friday: Arms/Chest/Quads/Hamstring Sunday: Chest/Back/Shoulders/Neck/Calves Tuesday/Thursday/Saturday= restday Form of progressive overload: Add the least amount of weight to the exercise when you can do the indicated rep range for that exercise. Please pay attention to exercise instructions!!!
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJan 31, 2024 08:04
- Last EditedJun 18, 2025 11:44
Summary
Transform your physique with the "Look Big in Clothes" 4-day split program, designed to sculpt and define your muscles over 12 weeks. This structured routine combines supersets targeting all major muscle groups, ensuring maximum hypertrophy and strength gains. With just four days a week in the gym, you'll efficiently build size and confidence, making every outfit look great. Get ready to embrace a stronger, more powerful version of yourself!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Long rope incline pushdown
2
12 reps
RPE 10
1B
Seated db Hammer curl
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Dumbbell)
2
11 reps
RPE 10
3A
Stiff Leg Deadlift
3
9 reps
RPE 9
3B
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 10
4
Single Leg Press
2
10 reps
RPE 10
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Bench Press (Smith Machine)
3
8 reps
RPE 10
2B
Neck Curl
3
60 reps
RPE 9
3A
AD Press
2
9 reps
RPE 10
3B
Chin-Up (Weighted)
2
9 reps
RPE 10
4
Meadow Row
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 10
1B
Bicep Curl (Cable)
2
12 reps
RPE 10
2A
Long rope standing overhead ext
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 9.5
3A
Incline Bench Press (Dumbbell)
3
11 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
9 reps
RPE 10
2A
Incline Bench Press (Smith Machine)
3
11 reps
RPE 10
2B
Neck Curl
3
100 reps
RPE 9
3A
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 10
3B
Barbell Row
2
10 reps
RPE 9.5
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
6
Seated Calf Raise
3
15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Long rope incline pushdown2 Sets
12 Reps
@10
1B
Seated db Hammer curl2 Sets
12 Reps
@10
2A
Long rope standing overhead ext2 Sets
10 Reps
@10
2B
Preacher Curl (Dumbbell)2 Sets
11 Reps
@10
3A
Stiff Leg Deadlift3 Sets
9 Reps
@9
3B
Reverse Bicep Curl (Dumbbell)3 Sets
15 Reps
@10
4
Single Leg Press2 Sets
10 Reps
@10
5
Leg Extension1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
Day 2
1A
Rack Pull (Barbell)2 Sets
6 Reps
@9
1B
Standing Calf Raise3 Sets
50 Reps
@10
2A
Bench Press (Smith Machine)3 Sets
8 Reps
@10
2B
Neck Curl3 Sets
60 Reps
@9
3A
AD Press2 Sets
9 Reps
@10
3B
Chin-Up (Weighted)2 Sets
9 Reps
@10
4
Meadow Row2 Sets
12 Reps
@10
Day 3
1A
Single Arm Tricep Extension (Cable)2 Sets
15 Reps
@10
1B
Bicep Curl (Cable)2 Sets
12 Reps
@10
2A
Long rope standing overhead ext2 Sets
10 Reps
@10
2B
Preacher Curl (Barbell)2 Sets
10 Reps
@9.5
3A
Incline Bench Press (Dumbbell)3 Sets
11 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)2 Sets
15 Reps
@10
4
Walking Lunge (Dumbbell)2 Sets
AMRAP
@9
5
Hip Adductor (Machine)1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Hamstring Curl2 Sets
1 Set
9 Reps
9 Reps
@9
@10
Day 4
1
Pull-Up (Weighted)2 Sets
9 Reps
@10
2A
Incline Bench Press (Smith Machine)3 Sets
11 Reps
@10
2B
Neck Curl3 Sets
100 Reps
@9
3A
Seated Shoulder Press (Dumbbell)2 Sets
10 Reps
@10
3B
Barbell Row2 Sets
10 Reps
@9.5
4
Powell Raise2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)2 Sets
AMRAP
@10
6
Seated Calf Raise3 Sets
15 Reps
@10