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BoostcampPNG

Beast Mode

by John Rick

Program Description

Progressive Overload. Getting Stronger Every Session.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 02, 2025 01:08
  • Last Edited
    Jun 18, 2025 12:03

Summary

Unleash your inner beast with this intense 10-week program designed to push your limits and transform your physique. Training seven days a week, you'll tackle a variety of muscle groups, including back, forearms, chest, and shoulders, using a full gym's worth of equipment. Each session is meticulously crafted to maximize strength and muscle growth, featuring exercises like the Wide Grip Lat Pulldown and Incline Chest Press. Get ready to sweat, challenge yourself, and see real results as you embrace the grind!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Lying Leg Curl
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Lying Leg Curl
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Lying Leg Curl
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Lying Leg Curl
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Lying Leg Curl
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Lying Leg Curl
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Lying Leg Curl
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Lying Leg Curl
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Lying Leg Curl
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 10
2
Lying Leg Curl
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Hip Adductor (Machine)
3
8 reps
RPE 10
5
Abs Crunch (Machine)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Hammer Curl
2
6 reps
RPE 10
4
Single Arm Pushdown
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Hammer Curl
2
6 reps
RPE 10
4
Single Arm Pushdown
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Hammer Curl
2
6 reps
RPE 10
4
Single Arm Pushdown
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Hammer Curl
2
6 reps
RPE 10
4
Single Arm Pushdown
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Hammer Curl
2
6 reps
RPE 10
4
Single Arm Pushdown
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Hammer Curl
2
6 reps
RPE 10
4
Single Arm Pushdown
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Hammer Curl
2
6 reps
RPE 10
4
Single Arm Pushdown
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Hammer Curl
2
6 reps
RPE 10
4
Single Arm Pushdown
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Hammer Curl
2
6 reps
RPE 10
4
Single Arm Pushdown
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8 reps
RPE 10
3
Hammer Curl
2
6 reps
RPE 10
4
Single Arm Pushdown
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
40 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8 reps
RPE 10
2
Reverse Pec Deck
3
10 reps
RPE 10
3
Chest Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
3
8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
Single Arm Iso Row
2
6 reps
RPE 10
3
Rack Pull (Barbell)
2
8 reps
RPE 10
4
Wrist Curls
2
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
RPE 10
Week 1
1 / 10 Weeks
Day 2
1
Wide Grip Lat Pulldown
2 Sets
8 Reps
@10
2
Single Arm Iso Row
2 Sets
6 Reps
@10
3
Rack Pull (Barbell)
2 Sets
8 Reps
@10
4
Wrist Curls
2 Sets
10 Reps
@10
5
Reverse Wrist Curl (Dumbbell)
2 Sets
10 Reps
@10
Day 5
1
Walk
1 Set
40 mins
@6
Day 6
1
Incline Chest Press (Machine)
2 Sets
8 Reps
@10
2
Reverse Pec Deck
3 Sets
10 Reps
@10
3
Chest Press (Machine)
2 Sets
8 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8 Reps
@10
5
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
Day 1
1
Incline Chest Press (Machine)
2 Sets
8 Reps
@10
2
Reverse Pec Deck
3 Sets
10 Reps
@10
3
Chest Press (Machine)
2 Sets
8 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8 Reps
@10
5
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
Day 3
1
Leg Extension
3 Sets
8 Reps
@10
2
Lying Leg Curl
3 Sets
8 Reps
@10
3
Leg Press
2 Sets
8 Reps
@10
4
Hip Adductor (Machine)
3 Sets
8 Reps
@10
5
Abs Crunch (Machine)
3 Sets
8 Reps
@10
Day 4
1
Alternating Dumbbell Curl
2 Sets
6 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
3
Hammer Curl
2 Sets
6 Reps
@10
4
Single Arm Pushdown
2 Sets
10 Reps
@10
5
Bicep Curl (EZ Bar)
2 Sets
6 Reps
@10
Day 7
1
Wide Grip Lat Pulldown
2 Sets
8 Reps
@10
2
Single Arm Iso Row
2 Sets
6 Reps
@10
3
Rack Pull (Barbell)
2 Sets
8 Reps
@10
4
Wrist Curls
2 Sets
10 Reps
@10
5
Reverse Wrist Curl (Dumbbell)
2 Sets
10 Reps
@10