Spring 2025 College

by Cooper T.
2 athletes joined

Program Description

Hypertrophy-based training to get back into the rhythm

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 22, 2025 04:10
  • Last Edited
    Jun 18, 2025 10:51

Summary

Get ready to elevate your fitness game with the Spring 2025 College program! Over 16 weeks, you'll engage in a dynamic 5-day weekly routine designed to build strength and muscle across all major muscle groups. Each session focuses on targeted exercises, including barbell and machine workouts, ensuring you maximize your gains while honing your technique. Ideal for those looking to challenge themselves and achieve serious results, this program is your ticket to a stronger, more confident you!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 6
3
Chest Fly (Machine)
3
12-15 reps
RPE 6
4
Shoulder Press (Machine)
2
10-12 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 6
3
Chest Fly (Machine)
3
12-15 reps
RPE 6
4
Shoulder Press (Machine)
2
10-12 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 6
3
Chest Fly (Machine)
3
12-15 reps
RPE 6
4
Shoulder Press (Machine)
2
10-12 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 6
3
Chest Fly (Machine)
3
12-15 reps
RPE 6
4
Shoulder Press (Machine)
2
10-12 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 6
3
Chest Fly (Machine)
3
12-15 reps
RPE 6
4
Shoulder Press (Machine)
2
10-12 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 6
3
Chest Fly (Machine)
3
12-15 reps
RPE 6
4
Shoulder Press (Machine)
2
10-12 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 6
3
Chest Fly (Machine)
3
12-15 reps
RPE 6
4
Shoulder Press (Machine)
2
10-12 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 6
3
Chest Fly (Machine)
3
12-15 reps
RPE 6
4
Shoulder Press (Machine)
2
10-12 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 6
3
Chest Fly (Machine)
3
12-15 reps
RPE 6
4
Shoulder Press (Machine)
2
10-12 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 6
3
Chest Fly (Machine)
3
12-15 reps
RPE 6
4
Shoulder Press (Machine)
2
10-12 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 6
3
Chest Fly (Machine)
3
12-15 reps
RPE 6
4
Shoulder Press (Machine)
2
10-12 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 6
3
Chest Fly (Machine)
3
12-15 reps
RPE 6
4
Shoulder Press (Machine)
2
10-12 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 6
3
Chest Fly (Machine)
3
12-15 reps
RPE 6
4
Shoulder Press (Machine)
2
10-12 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 6
3
Chest Fly (Machine)
3
12-15 reps
RPE 6
4
Shoulder Press (Machine)
2
10-12 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 6
3
Chest Fly (Machine)
3
12-15 reps
RPE 6
4
Shoulder Press (Machine)
2
10-12 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 6
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 6
3
Chest Fly (Machine)
3
12-15 reps
RPE 6
4
Shoulder Press (Machine)
2
10-12 reps
RPE 6
5
Dip (Bodyweight)
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
2
Lat Pulldown
3
12-15 reps
RPE 6
3
Seated Row (Cable)
3
12-15 reps
RPE 6
4
Pullover (Machine)
3
12-15 reps
RPE 6
5
Reverse Pec Deck
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
2
Lat Pulldown
3
12-15 reps
RPE 6
3
Seated Row (Cable)
3
12-15 reps
RPE 6
4
Pullover (Machine)
3
12-15 reps
RPE 6
5
Reverse Pec Deck
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
2
Lat Pulldown
3
12-15 reps
RPE 6
3
Seated Row (Cable)
3
12-15 reps
RPE 6
4
Pullover (Machine)
3
12-15 reps
RPE 6
5
Reverse Pec Deck
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
2
Lat Pulldown
3
12-15 reps
RPE 6
3
Seated Row (Cable)
3
12-15 reps
RPE 6
4
Pullover (Machine)
3
12-15 reps
RPE 6
5
Reverse Pec Deck
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
2
Lat Pulldown
3
12-15 reps
RPE 6
3
Seated Row (Cable)
3
12-15 reps
RPE 6
4
Pullover (Machine)
3
12-15 reps
RPE 6
5
Reverse Pec Deck
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
2
Lat Pulldown
3
12-15 reps
RPE 6
3
Seated Row (Cable)
3
12-15 reps
RPE 6
4
Pullover (Machine)
3
12-15 reps
RPE 6
5
Reverse Pec Deck
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
2
Lat Pulldown
3
12-15 reps
RPE 6
3
Seated Row (Cable)
3
12-15 reps
RPE 6
4
Pullover (Machine)
3
12-15 reps
RPE 6
5
Reverse Pec Deck
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
2
Lat Pulldown
3
12-15 reps
RPE 6
3
Seated Row (Cable)
3
12-15 reps
RPE 6
4
Pullover (Machine)
3
12-15 reps
RPE 6
5
Reverse Pec Deck
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
2
Lat Pulldown
3
12-15 reps
RPE 6
3
Seated Row (Cable)
3
12-15 reps
RPE 6
4
Pullover (Machine)
3
12-15 reps
RPE 6
5
Reverse Pec Deck
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
2
Lat Pulldown
3
12-15 reps
RPE 6
3
Seated Row (Cable)
3
12-15 reps
RPE 6
4
Pullover (Machine)
3
12-15 reps
RPE 6
5
Reverse Pec Deck
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
2
Lat Pulldown
3
12-15 reps
RPE 6
3
Seated Row (Cable)
3
12-15 reps
RPE 6
4
Pullover (Machine)
3
12-15 reps
RPE 6
5
Reverse Pec Deck
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
2
Lat Pulldown
3
12-15 reps
RPE 6
3
Seated Row (Cable)
3
12-15 reps
RPE 6
4
Pullover (Machine)
3
12-15 reps
RPE 6
5
Reverse Pec Deck
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
2
Lat Pulldown
3
12-15 reps
RPE 6
3
Seated Row (Cable)
3
12-15 reps
RPE 6
4
Pullover (Machine)
3
12-15 reps
RPE 6
5
Reverse Pec Deck
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
2
Lat Pulldown
3
12-15 reps
RPE 6
3
Seated Row (Cable)
3
12-15 reps
RPE 6
4
Pullover (Machine)
3
12-15 reps
RPE 6
5
Reverse Pec Deck
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
2
Lat Pulldown
3
12-15 reps
RPE 6
3
Seated Row (Cable)
3
12-15 reps
RPE 6
4
Pullover (Machine)
3
12-15 reps
RPE 6
5
Reverse Pec Deck
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-12 reps
RPE 6
2
Lat Pulldown
3
12-15 reps
RPE 6
3
Seated Row (Cable)
3
12-15 reps
RPE 6
4
Pullover (Machine)
3
12-15 reps
RPE 6
5
Reverse Pec Deck
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Pendulum Squat
3
10-12 reps
RPE 6
4
Leg Extension
3
12-15 reps
RPE 6
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Abductor (Machine)
2
15-18 reps
RPE 6
7
Hip Adductor (Machine)
2
15-18 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Pendulum Squat
3
10-12 reps
RPE 6
4
Leg Extension
3
12-15 reps
RPE 6
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Abductor (Machine)
2
15-18 reps
RPE 6
7
Hip Adductor (Machine)
2
15-18 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Pendulum Squat
3
10-12 reps
RPE 6
4
Leg Extension
3
12-15 reps
RPE 6
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Abductor (Machine)
2
15-18 reps
RPE 6
7
Hip Adductor (Machine)
2
15-18 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Pendulum Squat
3
10-12 reps
RPE 6
4
Leg Extension
3
12-15 reps
RPE 6
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Abductor (Machine)
2
15-18 reps
RPE 6
7
Hip Adductor (Machine)
2
15-18 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Pendulum Squat
3
10-12 reps
RPE 6
4
Leg Extension
3
12-15 reps
RPE 6
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Abductor (Machine)
2
15-18 reps
RPE 6
7
Hip Adductor (Machine)
2
15-18 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Pendulum Squat
3
10-12 reps
RPE 6
4
Leg Extension
3
12-15 reps
RPE 6
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Abductor (Machine)
2
15-18 reps
RPE 6
7
Hip Adductor (Machine)
2
15-18 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Pendulum Squat
3
10-12 reps
RPE 6
4
Leg Extension
3
12-15 reps
RPE 6
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Abductor (Machine)
2
15-18 reps
RPE 6
7
Hip Adductor (Machine)
2
15-18 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Pendulum Squat
3
10-12 reps
RPE 6
4
Leg Extension
3
12-15 reps
RPE 6
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Abductor (Machine)
2
15-18 reps
RPE 6
7
Hip Adductor (Machine)
2
15-18 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Pendulum Squat
3
10-12 reps
RPE 6
4
Leg Extension
3
12-15 reps
RPE 6
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Abductor (Machine)
2
15-18 reps
RPE 6
7
Hip Adductor (Machine)
2
15-18 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Pendulum Squat
3
10-12 reps
RPE 6
4
Leg Extension
3
12-15 reps
RPE 6
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Abductor (Machine)
2
15-18 reps
RPE 6
7
Hip Adductor (Machine)
2
15-18 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Pendulum Squat
3
10-12 reps
RPE 6
4
Leg Extension
3
12-15 reps
RPE 6
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Abductor (Machine)
2
15-18 reps
RPE 6
7
Hip Adductor (Machine)
2
15-18 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Pendulum Squat
3
10-12 reps
RPE 6
4
Leg Extension
3
12-15 reps
RPE 6
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Abductor (Machine)
2
15-18 reps
RPE 6
7
Hip Adductor (Machine)
2
15-18 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Pendulum Squat
3
10-12 reps
RPE 6
4
Leg Extension
3
12-15 reps
RPE 6
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Abductor (Machine)
2
15-18 reps
RPE 6
7
Hip Adductor (Machine)
2
15-18 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Pendulum Squat
3
10-12 reps
RPE 6
4
Leg Extension
3
12-15 reps
RPE 6
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Abductor (Machine)
2
15-18 reps
RPE 6
7
Hip Adductor (Machine)
2
15-18 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Pendulum Squat
3
10-12 reps
RPE 6
4
Leg Extension
3
12-15 reps
RPE 6
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Abductor (Machine)
2
15-18 reps
RPE 6
7
Hip Adductor (Machine)
2
15-18 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Pendulum Squat
3
10-12 reps
RPE 6
4
Leg Extension
3
12-15 reps
RPE 6
5
Leg Curl
3
12-15 reps
RPE 6
6
Hip Abductor (Machine)
2
15-18 reps
RPE 6
7
Hip Adductor (Machine)
2
15-18 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-18 reps
RPE 6
2
Face Pull
3
15-18 reps
RPE 6
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6
4
Bicep Curl (Cable)
3
12-15 reps
RPE 6
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 6
7
Upright Row (Cable)
3
15-18 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-18 reps
RPE 6
2
Face Pull
3
15-18 reps
RPE 6
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6
4
Bicep Curl (Cable)
3
12-15 reps
RPE 6
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 6
7
Upright Row (Cable)
3
15-18 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-18 reps
RPE 6
2
Face Pull
3
15-18 reps
RPE 6
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6
4
Bicep Curl (Cable)
3
12-15 reps
RPE 6
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 6
7
Upright Row (Cable)
3
15-18 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-18 reps
RPE 6
2
Face Pull
3
15-18 reps
RPE 6
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6
4
Bicep Curl (Cable)
3
12-15 reps
RPE 6
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 6
7
Upright Row (Cable)
3
15-18 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-18 reps
RPE 6
2
Face Pull
3
15-18 reps
RPE 6
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6
4
Bicep Curl (Cable)
3
12-15 reps
RPE 6
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 6
7
Upright Row (Cable)
3
15-18 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-18 reps
RPE 6
2
Face Pull
3
15-18 reps
RPE 6
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6
4
Bicep Curl (Cable)
3
12-15 reps
RPE 6
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 6
7
Upright Row (Cable)
3
15-18 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-18 reps
RPE 6
2
Face Pull
3
15-18 reps
RPE 6
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6
4
Bicep Curl (Cable)
3
12-15 reps
RPE 6
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 6
7
Upright Row (Cable)
3
15-18 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-18 reps
RPE 6
2
Face Pull
3
15-18 reps
RPE 6
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6
4
Bicep Curl (Cable)
3
12-15 reps
RPE 6
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 6
7
Upright Row (Cable)
3
15-18 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-18 reps
RPE 6
2
Face Pull
3
15-18 reps
RPE 6
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6
4
Bicep Curl (Cable)
3
12-15 reps
RPE 6
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 6
7
Upright Row (Cable)
3
15-18 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-18 reps
RPE 6
2
Face Pull
3
15-18 reps
RPE 6
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6
4
Bicep Curl (Cable)
3
12-15 reps
RPE 6
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 6
7
Upright Row (Cable)
3
15-18 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-18 reps
RPE 6
2
Face Pull
3
15-18 reps
RPE 6
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6
4
Bicep Curl (Cable)
3
12-15 reps
RPE 6
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 6
7
Upright Row (Cable)
3
15-18 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-18 reps
RPE 6
2
Face Pull
3
15-18 reps
RPE 6
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6
4
Bicep Curl (Cable)
3
12-15 reps
RPE 6
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 6
7
Upright Row (Cable)
3
15-18 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-18 reps
RPE 6
2
Face Pull
3
15-18 reps
RPE 6
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6
4
Bicep Curl (Cable)
3
12-15 reps
RPE 6
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 6
7
Upright Row (Cable)
3
15-18 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-18 reps
RPE 6
2
Face Pull
3
15-18 reps
RPE 6
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6
4
Bicep Curl (Cable)
3
12-15 reps
RPE 6
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 6
7
Upright Row (Cable)
3
15-18 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-18 reps
RPE 6
2
Face Pull
3
15-18 reps
RPE 6
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6
4
Bicep Curl (Cable)
3
12-15 reps
RPE 6
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 6
7
Upright Row (Cable)
3
15-18 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
15-18 reps
RPE 6
2
Face Pull
3
15-18 reps
RPE 6
3
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 6
4
Bicep Curl (Cable)
3
12-15 reps
RPE 6
5
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 6
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 6
7
Upright Row (Cable)
3
15-18 reps
RPE 6
Day 5
No exercises added to this day
Week 1
1 / 16 Weeks
Day 5
No exercises added to this day
Day 1
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@6
2
Incline Chest Press (Machine)
3 Sets
12-15 Reps
@6
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@6
4
Shoulder Press (Machine)
2 Sets
10-12 Reps
@6
5
Dip (Bodyweight)
3 Sets
AMRAP
@7
Day 2
1
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@6
2
Lat Pulldown
3 Sets
12-15 Reps
@6
3
Seated Row (Cable)
3 Sets
12-15 Reps
@6
4
Pullover (Machine)
3 Sets
12-15 Reps
@6
5
Reverse Pec Deck
3 Sets
15 Reps
@6
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6
3
Pendulum Squat
3 Sets
10-12 Reps
@6
4
Leg Extension
3 Sets
12-15 Reps
@6
5
Leg Curl
3 Sets
12-15 Reps
@6
6
Hip Abductor (Machine)
2 Sets
15-18 Reps
@6
7
Hip Adductor (Machine)
2 Sets
15-18 Reps
@6
Day 4
1
Lateral Raise (Cable)
3 Sets
15-18 Reps
@6
2
Face Pull
3 Sets
15-18 Reps
@6
3
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@6
4
Bicep Curl (Cable)
3 Sets
12-15 Reps
@6
5
Single Arm Overhead Tricep Extension
3 Sets
12-15 Reps
@6
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@6
7
Upright Row (Cable)
3 Sets
15-18 Reps
@6