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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
    Sep 24, 2024 03:52
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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