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BoostcampPNG

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
    Feb 22, 2025 07:16
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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