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Bro

by Anonymous
1 athletes joined

Program Description

Getting big! Add a set to any exercise you feel necessary

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2025 11:49
  • Last Edited
    Jun 18, 2025 11:03

Summary

Embark on a transformative 12-week journey with the "Bro" program, designed for serious lifters looking to build strength and muscle. With five targeted workouts each week, you'll tackle a variety of exercises focusing on legs, chest, back, arms, and shoulders, utilizing machines and free weights for maximum effectiveness. This program emphasizes progressive overload, ensuring you challenge your limits and see real results. Get ready to sculpt your physique and elevate your training game!
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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
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
6
Leg Extension
2
AMRAP
RPE 10
7
Hip Abductor (Machine)
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Squat (Smith Machine)
2
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Hip Thrust (Barbell)
2
6-10 reps
RPE 10
5
Seated Hamstring Curl
1
AMRAP
RPE 10
6
Leg Extension
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
3
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
2
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
5-7 reps
7-10 reps
RPE 10
RPE 10
3
Chest Press (Machine)
2
6-10 reps
RPE 10
4
Lat Pulldown
2
6-10 reps
RPE 10
5
Behind-the-Neck Lat Pulldown
1
10-15 reps
RPE 10
6
Kroc Row
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
10-15 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
2
10-15 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
5
JM Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 10
RPE 10
6
Lateral Raise (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Kelso Shrug/Incline Row
1
6-8 reps
RPE 10
5
Pull-Up (Assisted)
3
10-15 reps
RPE 10
6
Y Raise
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Reverse Lunge (Dumbbell)
2
10 reps
RPE 10
6
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
7
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hammer Curl
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
3
French Press
4
8-12 reps
RPE 10
4
Skull Crusher (Bodyweight)
2
AMRAP
RPE 10
5
Split Squat (Dumbbell)
1
10-15 reps
RPE 10
6
Stiff Leg Deadlift (Dumbbell)
4
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Hammer Curl (Cable)
3 Sets
10-15 Reps
@10
2
Behind-The-Neck Press (Smith Machine)
2 Sets
10-15 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
4
Bicep Curl (Dumbbell)
2 Sets
6-12 Reps
@10
5
JM Press (Smith Machine)
1 Set
1 Set
5-7 Reps
7-10 Reps
@10
@10
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 4
1
Chest Press (Machine)
2 Sets
6-8 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
3
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
8-12 Reps
@10
@10
4
Kelso Shrug/Incline Row
1 Set
6-8 Reps
@10
5
Pull-Up (Assisted)
3 Sets
10-15 Reps
@10
6
Y Raise
3 Sets
10-15 Reps
@10
Day 2
1
Face Pull
2 Sets
10-15 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
5-7 Reps
7-10 Reps
@10
@10
3
Chest Press (Machine)
3 Sets
6-10 Reps
@10
4
Lat Pulldown
2 Sets
6-10 Reps
@10
5
Behind-the-Neck Lat Pulldown
2 Sets
10-15 Reps
@10
6
Kroc Row
2 Sets
6-8 Reps
@10
Day 5
1
Seated Hammer Curl
2 Sets
10-15 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@10
3
French Press
4 Sets
8-12 Reps
@10
4
Skull Crusher (Bodyweight)
2 Sets
AMRAP
@10
5
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
@10
6
Split Squat (Dumbbell)
1 Set
10-15 Reps
@10
7
Stiff Leg Deadlift (Dumbbell)
4 Sets
8-12 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
Day 1
1
Bicep Curl (Machine)
2 Sets
6-10 Reps
@10
2
Squat (Smith Machine)
2 Sets
8-12 Reps
@10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
10-15 Reps
@10
@10
4
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@10
5
Seated Hamstring Curl
2 Sets
AMRAP
@10
6
Leg Extension
2 Sets
AMRAP
@10
7
Hip Abductor (Machine)
1 Set
10-15 Reps
@10