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BoostcampPNG

12 week hypertrophy high volume

by Parsa Z.
3 athletes joined

Program Description

Advanced high volume hypertrophy 12 week program

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 05, 2024 10:20
  • Last Edited
    Jun 18, 2025 11:48

Summary

Transform your physique with this 12-week high-volume hypertrophy program designed for serious lifters. Committing to six days a week, you'll engage in targeted workouts focusing on muscle growth through a variety of exercises, including machines and bodyweight movements. Each session emphasizes intensity and volume, ensuring you push your limits while building strength and size. Get ready to sculpt your body and achieve impressive gains!
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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
Hack Squat
5
RPE 10
2
Leg Extension
4
RPE 10
3A
Leg Extension
2
RPE 10
3B
Sissy Squat
2
RPE 10
4
Seated Hamstring Curl
5
RPE 10
5
Lying Leg Curl
6
RPE 10
6
Calf Raise (Leg Press)
8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
RPE 10
2
Bench Press (Smith Machine)
3
RPE 10
3
Pec Deck (Machine)
4
RPE 10
4
Lateral Raise (Machine)
5
RPE 10
5
Shoulder Press Smith Machine
3
RPE 10
6A
Lateral Raise Machine Standing
4
RPE 10
6B
Lateral Raise (Dumbbell)
4
RPE 10
7
Front Raise
2
RPE 10
8A
Front Raise
2
RPE 10
8B
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
RPE 10
2
Leg Extension
4
RPE 10
3A
Leg Extension
2
RPE 10
3B
Sissy Squat
2
RPE 10
4
Seated Hamstring Curl
5
RPE 10
5
Lying Leg Curl
6
RPE 10
6
Calf Raise (Leg Press)
8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
RPE 10
2
Bench Press (Smith Machine)
3
RPE 10
3
Pec Deck (Machine)
4
RPE 10
4
Lateral Raise (Machine)
5
RPE 10
5
Shoulder Press Smith Machine
3
RPE 10
6A
Lateral Raise Machine Standing
4
RPE 10
6B
Lateral Raise (Dumbbell)
4
RPE 10
7
Front Raise
2
RPE 10
8A
Front Raise
2
RPE 10
8B
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
RPE 10
2
Leg Extension
4
RPE 10
3A
Leg Extension
2
RPE 10
3B
Sissy Squat
2
RPE 10
4
Seated Hamstring Curl
5
RPE 10
5
Lying Leg Curl
6
RPE 10
6
Calf Raise (Leg Press)
8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
RPE 10
2
Bench Press (Smith Machine)
3
RPE 10
3
Pec Deck (Machine)
4
RPE 10
4
Lateral Raise (Machine)
5
RPE 10
5
Shoulder Press Smith Machine
3
RPE 10
6A
Lateral Raise Machine Standing
4
RPE 10
6B
Lateral Raise (Dumbbell)
4
RPE 10
7
Front Raise
2
RPE 10
8A
Front Raise
2
RPE 10
8B
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
RPE 10
2
Leg Extension
4
RPE 10
3A
Leg Extension
2
RPE 10
3B
Sissy Squat
2
RPE 10
4
Seated Hamstring Curl
5
RPE 10
5
Lying Leg Curl
6
RPE 10
6
Calf Raise (Leg Press)
8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
RPE 10
2
Bench Press (Smith Machine)
3
RPE 10
3
Pec Deck (Machine)
4
RPE 10
4
Lateral Raise (Machine)
5
RPE 10
5
Shoulder Press Smith Machine
3
RPE 10
6A
Lateral Raise Machine Standing
4
RPE 10
6B
Lateral Raise (Dumbbell)
4
RPE 10
7
Front Raise
2
RPE 10
8A
Front Raise
2
RPE 10
8B
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
RPE 10
2
Leg Extension
4
RPE 10
3A
Leg Extension
2
RPE 10
3B
Sissy Squat
2
RPE 10
4
Seated Hamstring Curl
5
RPE 10
5
Lying Leg Curl
6
RPE 10
6
Calf Raise (Leg Press)
8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
RPE 10
2
Bench Press (Smith Machine)
3
RPE 10
3
Pec Deck (Machine)
4
RPE 10
4
Lateral Raise (Machine)
5
RPE 10
5
Shoulder Press Smith Machine
3
RPE 10
6A
Lateral Raise Machine Standing
4
RPE 10
6B
Lateral Raise (Dumbbell)
4
RPE 10
7
Front Raise
2
RPE 10
8A
Front Raise
2
RPE 10
8B
Lateral Raise (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
RPE 10
2
Leg Extension
4
RPE 10
3A
Leg Extension
2
RPE 10
3B
Sissy Squat
2
RPE 10
4
Seated Hamstring Curl
5
RPE 10
5
Lying Leg Curl
6
RPE 10
6
Calf Raise (Leg Press)
8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
RPE 10
2
Bench Press (Smith Machine)
3
RPE 10
3
Pec Deck (Machine)
4
RPE 10
4
Lateral Raise (Machine)
5
RPE 10
5
Shoulder Press Smith Machine
3
RPE 10
6A
Lateral Raise Machine Standing
4
RPE 10
6B
Lateral Raise (Dumbbell)
4
RPE 10
7
Front Raise
2
RPE 10
8A
Front Raise
2
RPE 10
8B
Lateral Raise (Cable)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 10
2
Lat Pulldown (Neutral Grip)
4
RPE 10
3
Pullover (Machine)
3
RPE 10
4
Chest Supported T Bar Row
4
RPE 10
5
Seated Row (Cable)
6
RPE 10
6
Rear Delt Fly (Machine)
6
RPE 10
7
Rear Delt Fly (Dumbbell)
2
RPE 10
8
Shrug (Dumbbell)
5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
RPE 10
2
Overhead Tricep Extension (Cable)
4
RPE 10
3
Overhead Extension (EZ Bar)
4
RPE 10
4
Seated Dip (Machine)
3
RPE 10
5
Bayesian Curl
4
RPE 10
6
Bicep Curl (Barbell)
4
RPE 10
7
Preacher Curl (Barbell)
3
RPE 10
8
Hammer Curl (Cable)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 10
2
Lat Pulldown (Neutral Grip)
4
RPE 10
3
Pullover (Machine)
3
RPE 10
4
Chest Supported T Bar Row
4
RPE 10
5
Seated Row (Cable)
6
RPE 10
6
Rear Delt Fly (Machine)
6
RPE 10
7
Rear Delt Fly (Dumbbell)
2
RPE 10
8
Shrug (Dumbbell)
5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
RPE 10
2
Overhead Tricep Extension (Cable)
4
RPE 10
3
Overhead Extension (EZ Bar)
4
RPE 10
4
Seated Dip (Machine)
3
RPE 10
5
Bayesian Curl
4
RPE 10
6
Bicep Curl (Barbell)
4
RPE 10
7
Preacher Curl (Barbell)
3
RPE 10
8
Hammer Curl (Cable)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 10
2
Lat Pulldown (Neutral Grip)
4
RPE 10
3
Pullover (Machine)
3
RPE 10
4
Chest Supported T Bar Row
4
RPE 10
5
Seated Row (Cable)
6
RPE 10
6
Rear Delt Fly (Machine)
6
RPE 10
7
Rear Delt Fly (Dumbbell)
2
RPE 10
8
Shrug (Dumbbell)
5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
RPE 10
2
Overhead Tricep Extension (Cable)
4
RPE 10
3
Overhead Extension (EZ Bar)
4
RPE 10
4
Seated Dip (Machine)
3
RPE 10
5
Bayesian Curl
4
RPE 10
6
Bicep Curl (Barbell)
4
RPE 10
7
Preacher Curl (Barbell)
3
RPE 10
8
Hammer Curl (Cable)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 10
2
Lat Pulldown (Neutral Grip)
4
RPE 10
3
Pullover (Machine)
3
RPE 10
4
Chest Supported T Bar Row
4
RPE 10
5
Seated Row (Cable)
6
RPE 10
6
Rear Delt Fly (Machine)
6
RPE 10
7
Rear Delt Fly (Dumbbell)
2
RPE 10
8
Shrug (Dumbbell)
5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
RPE 10
2
Overhead Tricep Extension (Cable)
4
RPE 10
3
Overhead Extension (EZ Bar)
4
RPE 10
4
Seated Dip (Machine)
3
RPE 10
5
Bayesian Curl
4
RPE 10
6
Bicep Curl (Barbell)
4
RPE 10
7
Preacher Curl (Barbell)
3
RPE 10
8
Hammer Curl (Cable)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 10
2
Lat Pulldown (Neutral Grip)
4
RPE 10
3
Pullover (Machine)
3
RPE 10
4
Chest Supported T Bar Row
4
RPE 10
5
Seated Row (Cable)
6
RPE 10
6
Rear Delt Fly (Machine)
6
RPE 10
7
Rear Delt Fly (Dumbbell)
2
RPE 10
8
Shrug (Dumbbell)
5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
RPE 10
2
Overhead Tricep Extension (Cable)
4
RPE 10
3
Overhead Extension (EZ Bar)
4
RPE 10
4
Seated Dip (Machine)
3
RPE 10
5
Bayesian Curl
4
RPE 10
6
Bicep Curl (Barbell)
4
RPE 10
7
Preacher Curl (Barbell)
3
RPE 10
8
Hammer Curl (Cable)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 10
2
Lat Pulldown (Neutral Grip)
4
RPE 10
3
Pullover (Machine)
3
RPE 10
4
Chest Supported T Bar Row
4
RPE 10
5
Seated Row (Cable)
6
RPE 10
6
Rear Delt Fly (Machine)
6
RPE 10
7
Rear Delt Fly (Dumbbell)
2
RPE 10
8
Shrug (Dumbbell)
5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
RPE 10
2
Overhead Tricep Extension (Cable)
4
RPE 10
3
Overhead Extension (EZ Bar)
4
RPE 10
4
Seated Dip (Machine)
3
RPE 10
5
Bayesian Curl
4
RPE 10
6
Bicep Curl (Barbell)
4
RPE 10
7
Preacher Curl (Barbell)
3
RPE 10
8
Hammer Curl (Cable)
4
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
RPE 10
2
Bench Press (Smith Machine)
3
RPE 10
3
Pec Deck (Machine)
4
RPE 10
4
Lateral Raise (Machine)
5
RPE 10
5
Shoulder Press Smith Machine
3
RPE 10
6A
Lateral Raise Machine Standing
4
RPE 10
6B
Lateral Raise (Dumbbell)
4
RPE 10
7
Front Raise
2
RPE 10
8A
Front Raise
2
RPE 10
8B
Lateral Raise (Cable)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
RPE 10
2
Leg Extension
4
RPE 10
3A
Leg Extension
2
RPE 10
3B
Sissy Squat
2
RPE 10
4
Seated Hamstring Curl
5
RPE 10
5
Lying Leg Curl
6
RPE 10
6
Calf Raise (Leg Press)
8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
RPE 10
2
Bench Press (Smith Machine)
3
RPE 10
3
Pec Deck (Machine)
4
RPE 10
4
Lateral Raise (Machine)
5
RPE 10
5
Shoulder Press Smith Machine
3
RPE 10
6A
Lateral Raise Machine Standing
4
RPE 10
6B
Lateral Raise (Dumbbell)
4
RPE 10
7
Front Raise
2
RPE 10
8A
Front Raise
2
RPE 10
8B
Lateral Raise (Cable)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
RPE 10
2
Leg Extension
4
RPE 10
3A
Leg Extension
2
RPE 10
3B
Sissy Squat
2
RPE 10
4
Seated Hamstring Curl
5
RPE 10
5
Lying Leg Curl
6
RPE 10
6
Calf Raise (Leg Press)
8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
RPE 10
2
Bench Press (Smith Machine)
3
RPE 10
3
Pec Deck (Machine)
4
RPE 10
4
Lateral Raise (Machine)
5
RPE 10
5
Shoulder Press Smith Machine
3
RPE 10
6A
Lateral Raise Machine Standing
4
RPE 10
6B
Lateral Raise (Dumbbell)
4
RPE 10
7
Front Raise
2
RPE 10
8A
Front Raise
2
RPE 10
8B
Lateral Raise (Cable)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
RPE 10
2
Leg Extension
4
RPE 10
3A
Leg Extension
2
RPE 10
3B
Sissy Squat
2
RPE 10
4
Seated Hamstring Curl
5
RPE 10
5
Lying Leg Curl
6
RPE 10
6
Calf Raise (Leg Press)
8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
RPE 10
2
Bench Press (Smith Machine)
3
RPE 10
3
Pec Deck (Machine)
4
RPE 10
4
Lateral Raise (Machine)
5
RPE 10
5
Shoulder Press Smith Machine
3
RPE 10
6A
Lateral Raise Machine Standing
4
RPE 10
6B
Lateral Raise (Dumbbell)
4
RPE 10
7
Front Raise
2
RPE 10
8A
Front Raise
2
RPE 10
8B
Lateral Raise (Cable)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
RPE 10
2
Leg Extension
4
RPE 10
3A
Leg Extension
2
RPE 10
3B
Sissy Squat
2
RPE 10
4
Seated Hamstring Curl
5
RPE 10
5
Lying Leg Curl
6
RPE 10
6
Calf Raise (Leg Press)
8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
RPE 10
2
Bench Press (Smith Machine)
3
RPE 10
3
Pec Deck (Machine)
4
RPE 10
4
Lateral Raise (Machine)
5
RPE 10
5
Shoulder Press Smith Machine
3
RPE 10
6A
Lateral Raise Machine Standing
4
RPE 10
6B
Lateral Raise (Dumbbell)
4
RPE 10
7
Front Raise
2
RPE 10
8A
Front Raise
2
RPE 10
8B
Lateral Raise (Cable)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
RPE 10
2
Leg Extension
4
RPE 10
3A
Leg Extension
2
RPE 10
3B
Sissy Squat
2
RPE 10
4
Seated Hamstring Curl
5
RPE 10
5
Lying Leg Curl
6
RPE 10
6
Calf Raise (Leg Press)
8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
RPE 10
2
Bench Press (Smith Machine)
3
RPE 10
3
Pec Deck (Machine)
4
RPE 10
4
Lateral Raise (Machine)
5
RPE 10
5
Shoulder Press Smith Machine
3
RPE 10
6A
Lateral Raise Machine Standing
4
RPE 10
6B
Lateral Raise (Dumbbell)
4
RPE 10
7
Front Raise
2
RPE 10
8A
Front Raise
2
RPE 10
8B
Lateral Raise (Cable)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
RPE 10
2
Leg Extension
4
RPE 10
3A
Leg Extension
2
RPE 10
3B
Sissy Squat
2
RPE 10
4
Seated Hamstring Curl
5
RPE 10
5
Lying Leg Curl
6
RPE 10
6
Calf Raise (Leg Press)
8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
RPE 10
2
Overhead Tricep Extension (Cable)
4
RPE 10
3
Overhead Extension (EZ Bar)
4
RPE 10
4
Seated Dip (Machine)
3
RPE 10
5
Bayesian Curl
4
RPE 10
6
Bicep Curl (Barbell)
4
RPE 10
7
Preacher Curl (Barbell)
3
RPE 10
8
Hammer Curl (Cable)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 10
2
Lat Pulldown (Neutral Grip)
4
RPE 10
3
Pullover (Machine)
3
RPE 10
4
Chest Supported T Bar Row
4
RPE 10
5
Seated Row (Cable)
6
RPE 10
6
Rear Delt Fly (Machine)
6
RPE 10
7
Rear Delt Fly (Dumbbell)
2
RPE 10
8
Shrug (Dumbbell)
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
RPE 10
2
Overhead Tricep Extension (Cable)
4
RPE 10
3
Overhead Extension (EZ Bar)
4
RPE 10
4
Seated Dip (Machine)
3
RPE 10
5
Bayesian Curl
4
RPE 10
6
Bicep Curl (Barbell)
4
RPE 10
7
Preacher Curl (Barbell)
3
RPE 10
8
Hammer Curl (Cable)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 10
2
Lat Pulldown (Neutral Grip)
4
RPE 10
3
Pullover (Machine)
3
RPE 10
4
Chest Supported T Bar Row
4
RPE 10
5
Seated Row (Cable)
6
RPE 10
6
Rear Delt Fly (Machine)
6
RPE 10
7
Rear Delt Fly (Dumbbell)
2
RPE 10
8
Shrug (Dumbbell)
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
RPE 10
2
Overhead Tricep Extension (Cable)
4
RPE 10
3
Overhead Extension (EZ Bar)
4
RPE 10
4
Seated Dip (Machine)
3
RPE 10
5
Bayesian Curl
4
RPE 10
6
Bicep Curl (Barbell)
4
RPE 10
7
Preacher Curl (Barbell)
3
RPE 10
8
Hammer Curl (Cable)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 10
2
Lat Pulldown (Neutral Grip)
4
RPE 10
3
Pullover (Machine)
3
RPE 10
4
Chest Supported T Bar Row
4
RPE 10
5
Seated Row (Cable)
6
RPE 10
6
Rear Delt Fly (Machine)
6
RPE 10
7
Rear Delt Fly (Dumbbell)
2
RPE 10
8
Shrug (Dumbbell)
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
RPE 10
2
Overhead Tricep Extension (Cable)
4
RPE 10
3
Overhead Extension (EZ Bar)
4
RPE 10
4
Seated Dip (Machine)
3
RPE 10
5
Bayesian Curl
4
RPE 10
6
Bicep Curl (Barbell)
4
RPE 10
7
Preacher Curl (Barbell)
3
RPE 10
8
Hammer Curl (Cable)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 10
2
Lat Pulldown (Neutral Grip)
4
RPE 10
3
Pullover (Machine)
3
RPE 10
4
Chest Supported T Bar Row
4
RPE 10
5
Seated Row (Cable)
6
RPE 10
6
Rear Delt Fly (Machine)
6
RPE 10
7
Rear Delt Fly (Dumbbell)
2
RPE 10
8
Shrug (Dumbbell)
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
RPE 10
2
Overhead Tricep Extension (Cable)
4
RPE 10
3
Overhead Extension (EZ Bar)
4
RPE 10
4
Seated Dip (Machine)
3
RPE 10
5
Bayesian Curl
4
RPE 10
6
Bicep Curl (Barbell)
4
RPE 10
7
Preacher Curl (Barbell)
3
RPE 10
8
Hammer Curl (Cable)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 10
2
Lat Pulldown (Neutral Grip)
4
RPE 10
3
Pullover (Machine)
3
RPE 10
4
Chest Supported T Bar Row
4
RPE 10
5
Seated Row (Cable)
6
RPE 10
6
Rear Delt Fly (Machine)
6
RPE 10
7
Rear Delt Fly (Dumbbell)
2
RPE 10
8
Shrug (Dumbbell)
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
RPE 10
2
Overhead Tricep Extension (Cable)
4
RPE 10
3
Overhead Extension (EZ Bar)
4
RPE 10
4
Seated Dip (Machine)
3
RPE 10
5
Bayesian Curl
4
RPE 10
6
Bicep Curl (Barbell)
4
RPE 10
7
Preacher Curl (Barbell)
3
RPE 10
8
Hammer Curl (Cable)
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 10
2
Lat Pulldown (Neutral Grip)
4
RPE 10
3
Pullover (Machine)
3
RPE 10
4
Chest Supported T Bar Row
4
RPE 10
5
Seated Row (Cable)
6
RPE 10
6
Rear Delt Fly (Machine)
6
RPE 10
7
Rear Delt Fly (Dumbbell)
2
RPE 10
8
Shrug (Dumbbell)
5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
RPE 10
2
Leg Extension
4
RPE 10
3A
Leg Extension
2
RPE 10
3B
Sissy Squat
2
RPE 10
4
Seated Hamstring Curl
5
RPE 10
5
Lying Leg Curl
6
RPE 10
6
Calf Raise (Leg Press)
8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
RPE 10
2
Bench Press (Smith Machine)
3
RPE 10
3
Pec Deck (Machine)
4
RPE 10
4
Lateral Raise (Machine)
5
RPE 10
5
Shoulder Press Smith Machine
3
RPE 10
6A
Lateral Raise Machine Standing
4
RPE 10
6B
Lateral Raise (Dumbbell)
4
RPE 10
7
Front Raise
2
RPE 10
8A
Front Raise
2
RPE 10
8B
Lateral Raise (Cable)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
RPE 10
2
Leg Extension
4
RPE 10
3A
Leg Extension
2
RPE 10
3B
Sissy Squat
2
RPE 10
4
Seated Hamstring Curl
5
RPE 10
5
Lying Leg Curl
6
RPE 10
6
Calf Raise (Leg Press)
8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
RPE 10
2
Bench Press (Smith Machine)
3
RPE 10
3
Pec Deck (Machine)
4
RPE 10
4
Lateral Raise (Machine)
5
RPE 10
5
Shoulder Press Smith Machine
3
RPE 10
6A
Lateral Raise Machine Standing
4
RPE 10
6B
Lateral Raise (Dumbbell)
4
RPE 10
7
Front Raise
2
RPE 10
8A
Front Raise
2
RPE 10
8B
Lateral Raise (Cable)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
RPE 10
2
Leg Extension
4
RPE 10
3A
Leg Extension
2
RPE 10
3B
Sissy Squat
2
RPE 10
4
Seated Hamstring Curl
5
RPE 10
5
Lying Leg Curl
6
RPE 10
6
Calf Raise (Leg Press)
8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
RPE 10
2
Bench Press (Smith Machine)
3
RPE 10
3
Pec Deck (Machine)
4
RPE 10
4
Lateral Raise (Machine)
5
RPE 10
5
Shoulder Press Smith Machine
3
RPE 10
6A
Lateral Raise Machine Standing
4
RPE 10
6B
Lateral Raise (Dumbbell)
4
RPE 10
7
Front Raise
2
RPE 10
8A
Front Raise
2
RPE 10
8B
Lateral Raise (Cable)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
RPE 10
2
Leg Extension
4
RPE 10
3A
Leg Extension
2
RPE 10
3B
Sissy Squat
2
RPE 10
4
Seated Hamstring Curl
5
RPE 10
5
Lying Leg Curl
6
RPE 10
6
Calf Raise (Leg Press)
8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
RPE 10
2
Bench Press (Smith Machine)
3
RPE 10
3
Pec Deck (Machine)
4
RPE 10
4
Lateral Raise (Machine)
5
RPE 10
5
Shoulder Press Smith Machine
3
RPE 10
6A
Lateral Raise Machine Standing
4
RPE 10
6B
Lateral Raise (Dumbbell)
4
RPE 10
7
Front Raise
2
RPE 10
8A
Front Raise
2
RPE 10
8B
Lateral Raise (Cable)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
RPE 10
2
Leg Extension
4
RPE 10
3A
Leg Extension
2
RPE 10
3B
Sissy Squat
2
RPE 10
4
Seated Hamstring Curl
5
RPE 10
5
Lying Leg Curl
6
RPE 10
6
Calf Raise (Leg Press)
8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
RPE 10
2
Bench Press (Smith Machine)
3
RPE 10
3
Pec Deck (Machine)
4
RPE 10
4
Lateral Raise (Machine)
5
RPE 10
5
Shoulder Press Smith Machine
3
RPE 10
6A
Lateral Raise Machine Standing
4
RPE 10
6B
Lateral Raise (Dumbbell)
4
RPE 10
7
Front Raise
2
RPE 10
8A
Front Raise
2
RPE 10
8B
Lateral Raise (Cable)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
RPE 10
2
Leg Extension
4
RPE 10
3A
Leg Extension
2
RPE 10
3B
Sissy Squat
2
RPE 10
4
Seated Hamstring Curl
5
RPE 10
5
Lying Leg Curl
6
RPE 10
6
Calf Raise (Leg Press)
8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
RPE 10
2
Bench Press (Smith Machine)
3
RPE 10
3
Pec Deck (Machine)
4
RPE 10
4
Lateral Raise (Machine)
5
RPE 10
5
Shoulder Press Smith Machine
3
RPE 10
6A
Lateral Raise Machine Standing
4
RPE 10
6B
Lateral Raise (Dumbbell)
4
RPE 10
7
Front Raise
2
RPE 10
8A
Front Raise
2
RPE 10
8B
Lateral Raise (Cable)
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 10
2
Lat Pulldown (Neutral Grip)
4
RPE 10
3
Pullover (Machine)
3
RPE 10
4
Chest Supported T Bar Row
4
RPE 10
5
Seated Row (Cable)
6
RPE 10
6
Rear Delt Fly (Machine)
6
RPE 10
7
Rear Delt Fly (Dumbbell)
2
RPE 10
8
Shrug (Dumbbell)
5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
RPE 10
2
Overhead Tricep Extension (Cable)
4
RPE 10
3
Overhead Extension (EZ Bar)
4
RPE 10
4
Seated Dip (Machine)
3
RPE 10
5
Bayesian Curl
4
RPE 10
6
Bicep Curl (Barbell)
4
RPE 10
7
Preacher Curl (Barbell)
3
RPE 10
8
Hammer Curl (Cable)
4
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 10
2
Lat Pulldown (Neutral Grip)
4
RPE 10
3
Pullover (Machine)
3
RPE 10
4
Chest Supported T Bar Row
4
RPE 10
5
Seated Row (Cable)
6
RPE 10
6
Rear Delt Fly (Machine)
6
RPE 10
7
Rear Delt Fly (Dumbbell)
2
RPE 10
8
Shrug (Dumbbell)
5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
RPE 10
2
Overhead Tricep Extension (Cable)
4
RPE 10
3
Overhead Extension (EZ Bar)
4
RPE 10
4
Seated Dip (Machine)
3
RPE 10
5
Bayesian Curl
4
RPE 10
6
Bicep Curl (Barbell)
4
RPE 10
7
Preacher Curl (Barbell)
3
RPE 10
8
Hammer Curl (Cable)
4
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 10
2
Lat Pulldown (Neutral Grip)
4
RPE 10
3
Pullover (Machine)
3
RPE 10
4
Chest Supported T Bar Row
4
RPE 10
5
Seated Row (Cable)
6
RPE 10
6
Rear Delt Fly (Machine)
6
RPE 10
7
Rear Delt Fly (Dumbbell)
2
RPE 10
8
Shrug (Dumbbell)
5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
RPE 10
2
Overhead Tricep Extension (Cable)
4
RPE 10
3
Overhead Extension (EZ Bar)
4
RPE 10
4
Seated Dip (Machine)
3
RPE 10
5
Bayesian Curl
4
RPE 10
6
Bicep Curl (Barbell)
4
RPE 10
7
Preacher Curl (Barbell)
3
RPE 10
8
Hammer Curl (Cable)
4
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 10
2
Lat Pulldown (Neutral Grip)
4
RPE 10
3
Pullover (Machine)
3
RPE 10
4
Chest Supported T Bar Row
4
RPE 10
5
Seated Row (Cable)
6
RPE 10
6
Rear Delt Fly (Machine)
6
RPE 10
7
Rear Delt Fly (Dumbbell)
2
RPE 10
8
Shrug (Dumbbell)
5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
RPE 10
2
Overhead Tricep Extension (Cable)
4
RPE 10
3
Overhead Extension (EZ Bar)
4
RPE 10
4
Seated Dip (Machine)
3
RPE 10
5
Bayesian Curl
4
RPE 10
6
Bicep Curl (Barbell)
4
RPE 10
7
Preacher Curl (Barbell)
3
RPE 10
8
Hammer Curl (Cable)
4
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 10
2
Lat Pulldown (Neutral Grip)
4
RPE 10
3
Pullover (Machine)
3
RPE 10
4
Chest Supported T Bar Row
4
RPE 10
5
Seated Row (Cable)
6
RPE 10
6
Rear Delt Fly (Machine)
6
RPE 10
7
Rear Delt Fly (Dumbbell)
2
RPE 10
8
Shrug (Dumbbell)
5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
RPE 10
2
Overhead Tricep Extension (Cable)
4
RPE 10
3
Overhead Extension (EZ Bar)
4
RPE 10
4
Seated Dip (Machine)
3
RPE 10
5
Bayesian Curl
4
RPE 10
6
Bicep Curl (Barbell)
4
RPE 10
7
Preacher Curl (Barbell)
3
RPE 10
8
Hammer Curl (Cable)
4
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
RPE 10
2
Lat Pulldown (Neutral Grip)
4
RPE 10
3
Pullover (Machine)
3
RPE 10
4
Chest Supported T Bar Row
4
RPE 10
5
Seated Row (Cable)
6
RPE 10
6
Rear Delt Fly (Machine)
6
RPE 10
7
Rear Delt Fly (Dumbbell)
2
RPE 10
8
Shrug (Dumbbell)
5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
RPE 10
2
Overhead Tricep Extension (Cable)
4
RPE 10
3
Overhead Extension (EZ Bar)
4
RPE 10
4
Seated Dip (Machine)
3
RPE 10
5
Bayesian Curl
4
RPE 10
6
Bicep Curl (Barbell)
4
RPE 10
7
Preacher Curl (Barbell)
3
RPE 10
8
Hammer Curl (Cable)
4
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
5 Sets
@10
2
Leg Extension
4 Sets
@10
3A
Leg Extension
2 Sets
@10
3B
Sissy Squat
2 Sets
@10
4
Seated Hamstring Curl
5 Sets
@10
5
Lying Leg Curl
6 Sets
@10
6
Calf Raise (Leg Press)
8 Sets
@10
Day 3
1
Incline Bench Press (Smith Machine)
5 Sets
@10
2
Bench Press (Smith Machine)
3 Sets
@10
3
Pec Deck (Machine)
4 Sets
@10
4
Lateral Raise (Machine)
5 Sets
@10
5
Shoulder Press Smith Machine
3 Sets
@10
6A
Lateral Raise Machine Standing
4 Sets
@10
6B
Lateral Raise (Dumbbell)
4 Sets
@10
7
Front Raise
2 Sets
@10
8A
Front Raise
2 Sets
@10
8B
Lateral Raise (Cable)
2 Sets
@10
Day 2
1
Lat Pulldown
4 Sets
@10
2
Lat Pulldown (Neutral Grip)
4 Sets
@10
3
Pullover (Machine)
3 Sets
@10
4
Chest Supported T Bar Row
4 Sets
@10
5
Seated Row (Cable)
6 Sets
@10
6
Rear Delt Fly (Machine)
6 Sets
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
@10
8
Shrug (Dumbbell)
5 Sets
@10
Day 4
1
Tricep Pushdown (Cable)
4 Sets
@10
2
Overhead Tricep Extension (Cable)
4 Sets
@10
3
Overhead Extension (EZ Bar)
4 Sets
@10
4
Seated Dip (Machine)
3 Sets
@10
5
Bayesian Curl
4 Sets
@10
6
Bicep Curl (Barbell)
4 Sets
@10
7
Preacher Curl (Barbell)
3 Sets
@10
8
Hammer Curl (Cable)
4 Sets
@10
Day 6
1
Lat Pulldown
4 Sets
@10
2
Lat Pulldown (Neutral Grip)
4 Sets
@10
3
Pullover (Machine)
3 Sets
@10
4
Chest Supported T Bar Row
4 Sets
@10
5
Seated Row (Cable)
6 Sets
@10
6
Rear Delt Fly (Machine)
6 Sets
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
@10
8
Shrug (Dumbbell)
5 Sets
@10
Day 5
1
Hack Squat
5 Sets
@10
2
Leg Extension
4 Sets
@10
3A
Leg Extension
2 Sets
@10
3B
Sissy Squat
2 Sets
@10
4
Seated Hamstring Curl
5 Sets
@10
5
Lying Leg Curl
6 Sets
@10
6
Calf Raise (Leg Press)
8 Sets
@10