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Mass builk

by Yassier H.
2 athletes joined
5.0
(1 rating)

Program Description

Massive muscle building.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 20, 2024 09:59
  • Last Edited
    Jun 18, 2025 10:33

Summary

Transform your physique with the **Mass Bulk** program, a comprehensive 12-week journey designed for serious lifters looking to pack on muscle. Train five days a week with a focus on compound lifts like the Bench Press, Squat, and Deadlift, ensuring maximum strength and hypertrophy. This program emphasizes progressive overload and targets all major muscle groups, making it perfect for those ready to take their training to the next level. Equip yourself with the right mindset and a full gym—your gains await!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8.5
2
Wide Grip Pull-Up
5 Sets
5 Reps
@8
3
Overhead Press (Barbell)
5 Sets
5 Reps
@8
4
Barbell Row
5 Sets
5 Reps
@8
5
Bicep Curl (Barbell)
5 Sets
5 Reps
@9
6
Lying Tricep Extension (Barbell)
5 Sets
5 Reps
@9
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@7.5
3
Leg Press
5 Sets
12 Reps
@6
4
Seated Calf Raise
5 Sets
12 Reps
@9
5
Shrug (Barbell)
5 Sets
12 Reps
@6.5
6
Decline Bench Press (Barbell)
2 Sets
1 Set
16 Reps
20 Reps
@6
@6
Day 3
1
Incline Bench Press (Barbell)
1 Set
10 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6
3
Incline Bench Press (Barbell)
1 Set
10 Reps
@9
4
Chin-Up (Bodyweight)
5 Sets
12 Reps
@8
5
T-Bar Row
6 Sets
12 Reps
@6.5
6
Chest Fly (Dumbbell)
6 Sets
10 Reps
@6
7
Pullover (Dumbbell)
5 Sets
14 Reps
@8
Day 4
1
Front Squat (Barbell)
5 Sets
10 Reps
@6
2
Hamstring Curl
5 Sets
12 Reps
-
3
Hack Squat
6 Sets
10 Reps
-
4
Standing Calf Raise
6 Sets
18 Reps
-
5
Hanging Leg Raise
5 Sets
-
Day 5
1
Arnold Press
4 Sets
10 Reps
@6
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
3
Upright Row (Barbell)
4 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
5 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
5 Sets
12 Reps
@8
6
Tricep Extension (Dumbbell)
4 Sets
15 Reps
@8
7
Bicep Curl (Cable)
4 Sets
15 Reps
@8