Program Description
Looking big in clothes Emphesis on: Neck/Upper traps/Posterior chain/Shoulders/Triceps and Forearms. Monday: Arms/Quads/Hamstring Wednesday: Chest/Back/Neck/Calves Thursday: Arms/Side delt Friday: Quads/Hamstring/Neck/Calves Sunday: Chest/Back/Front+Side delt/Neck/Calves Tuesday/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
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJan 21, 2024 12:09
- Last EditedMay 12, 2025 06:06
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Biceps
9.8%
Hamstrings
9.1%
Quadriceps
8.4%
Triceps
7.6%
Glutes
7.6%
Upper Back
7.6%
Neck
7.1%
Calves
6.3%
Chest
6.3%
Lats
5.7%
Front Delts
5.4%
Forearms
4.7%
Lower Back
3.9%
Middle Delts
3.2%
Rear Delts
2.8%
Adductors
2.2%
Abs
1.9%
Abductors
0.5%
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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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Seated db Hammer curl
2
12 reps
RPE 9.5
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)
2
15 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9
5
Single Leg Press
2
10 reps
RPE 9.5
6
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 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Rack Pull (Barbell)
2
6 reps
RPE 9.5
1B
Standing Calf Raise
3
50 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 9.5
2B
Pull-Up (Weighted)
2
8 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3B
Neck Curl
3
60 reps
RPE 9
4
Meadow Row
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9.5
1B
Bicep Curl (Cable)
2
12 reps
RPE 9.5
2A
Tricep Extension (Cable)
2
10 reps
RPE 10
2B
Preacher Curl (Barbell)
2
10 reps
RPE 10
3A
Lateral Raise (Cable)
2
15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15 reps
RPE 10
4A
Powell Raise
2
15 reps
RPE 9.5
4B
Wrist Curls
2
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9.5
2
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
3
Leg Curl
2
9 reps
RPE 9.5
4A
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4B
Neck Curl
3
100 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 9.5
1B
Pull-Up (Weighted)
2
9 reps
RPE 9.5
2A
Bench Press (Dumbbell)
2
11 reps
RPE 9.5
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Neck Curl
3
100 reps
RPE 9
4
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
5
Seated Calf Raise
2
15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Long rope incline pushdown2 Sets
12 Reps
@9.5
1B
Seated db Hammer curl2 Sets
12 Reps
@9.5
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)2 Sets
15 Reps
@10
4
Walking Lunge (Dumbbell)2 Sets
AMRAP
@9
5
Single Leg Press2 Sets
10 Reps
@9.5
6
Leg Extension1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
Day 2
1A
Rack Pull (Barbell)2 Sets
6 Reps
@9.5
1B
Standing Calf Raise3 Sets
50 Reps
@10
2A
Incline Bench Press (Dumbbell)2 Sets
9 Reps
@9.5
2B
Pull-Up (Weighted)2 Sets
8 Reps
@9.5
3A
Bench Press (Smith Machine)2 Sets
8 Reps
@9.5
3B
Neck Curl3 Sets
60 Reps
@9
4
Meadow Row2 Sets
12 Reps
@9.5
Day 3
1A
Single Arm Tricep Extension (Cable)2 Sets
15 Reps
@9.5
1B
Bicep Curl (Cable)2 Sets
12 Reps
@9.5
2A
Tricep Extension (Cable)2 Sets
10 Reps
@10
2B
Preacher Curl (Barbell)2 Sets
10 Reps
@10
3A
Lateral Raise (Cable)2 Sets
15 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)2 Sets
15 Reps
@10
4A
Powell Raise2 Sets
15 Reps
@9.5
4B
Wrist Curls2 Sets
25 Reps
@9
Day 4
1
Leg Press (45 Degrees)3 Sets
10 Reps
@9.5
2
Hip Adductor (Machine)1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
3
Leg Curl2 Sets
9 Reps
@9.5
4A
Romanian Deadlift (Barbell)2 Sets
10 Reps
@9
4B
Neck Curl3 Sets
100 Reps
@9
5
Standing Calf Raise3 Sets
15 Reps
@10
Day 5
1A
Incline Bench Press (Smith Machine)2 Sets
11 Reps
@9.5
1B
Pull-Up (Weighted)2 Sets
9 Reps
@9.5
2A
Bench Press (Dumbbell)2 Sets
11 Reps
@9.5
2B
Barbell Row2 Sets
10 Reps
@9.5
3A
AD Press2 Sets
10 Reps
@9.5
3B
Neck Curl3 Sets
100 Reps
@9
4
Farmer's Walk (Weighted)2 Sets
AMRAP
@10
5
Seated Calf Raise2 Sets
15 Reps
@10