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MASSive Strength

by Tyson K.
2 athletes joined

Program Description

Program designed to gain loads of strength and mass simultaneously

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 26, 2024 12:12
  • Last Edited
    Jun 18, 2025 11:52

Summary

Unleash your potential with the MASSive Strength program, an 8-week journey designed to pack on muscle and increase your strength. Committing to five days a week, you'll tackle a variety of exercises targeting all major muscle groups, utilizing both dumbbells and machines for a comprehensive workout experience. Each session is crafted to push your limits, ensuring you build muscle effectively while honing your technique. Get ready to transform your physique and elevate your strength game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 2
1
Leg Press
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Leg Extension
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Seated Calf Raise
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Front Raise
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 5
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Seated Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10