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Max OT ft High Carb

by HypertrophyStudent
5 athletes joined

Program Description

> MAX-OT: - Most reps are 4-6 reps and heavy > HIGH CARB: - 10-20*WEIGHT food from glucose (depending on muscle mass and level of activity during the day) >MAX-OT: - Very heavy weights, practice 4-6 reps - Pressure time is from 15-25 seconds -> Mainly uses ATP-CP and Lactic Acid energy systems -> The fuel used is glycogen - -> Suitable for High Carb Glucose. ADVANTAGE: *MAX-OT > Short training session of 45-60 minutes > Use heavy weights, increase nerves and get high *HIGH-CARB > Cheap because you don't need to eat a lot of protein > Suitable for people who exercise a lot and do manual work > Muscles are always bulging and tearing DEFECT: *MAX-OT > Easily injured if practiced carelessly > Easily overtrained, causing mental fatigue, insomnia, and irritability > Therefore, you must pay attention to careful training, good nutrition, and good recovery *HIGH CARB > If you eat more than 1000g of rice, there is a risk of arsenic poisoning > Must eat 2 or more carbohydrate sources of glucose > Micronutrient deficiency if not eating a diverse diet To overcome the disadvantages: > Cardio every day to increase recovery > Flexibility training and loaded stretch > Practice one single set to failure, the remaining sets to near failure with beautiful technique GENERAL NOTES: > Must have 50 warm-up reps in the first exercise > Must have 25 reps to warm up in exercise two > 3 warm ups so you can pause at the top and bottom for 1 second > 1 hardset of full rom until failure -> click -> hold for 3 seconds -> click one last time > Rest time: 90-180s / set or until you feel confident > Practice must end 60 minutes before the first set CARDIO (EXTREMELY IMPORTANT): > Start with incline 0, speed 4, 10 minutes > Increase each day 1-2 inclines, 0.1-0.2 speed, 1-2 minutes > Up to slope 15, 30-60 minutes/session > Don't do too much in the beginning as it will exhaust your mental stamina and risk accumulating fatigue when you're not used to it. > Doing something easy every day is better than trying it for a short time and then giving up > At least 4 cardio sessions per week, including post-workout cardio. STRETCHING (EXTREMELY IMPORTANT): > Stretching helps increase Active ROM (active range of motion) > Indirectly increase muscle, prevent injury > Lower body: Choose horizontal splits / vertical splits > Upper body: Select Human Bridge Supplement should be given priority (you can use it or not): 1. Magnesium Bisglycinate 600mg per day, divided equally after exercise and before bed > Glycine root helps calm nerves and increase recovery > Helps sleep well, increases recovery 2. Creatine 3-5g anytime > Increase strength and muscle swelling 3. D3 >Increases overall health and hormones 4. Omega 3 coq10 4-6 tablets divided equally into meals > Increase cardiovascular endurance > Absorb fat-soluble vitamins 5. B vitamins and Theanine: 1-2v per day at any time > Helps relax and restore nerves

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 01, 2024 06:16
  • Last Edited
    Jun 18, 2025 09:10

Summary

Unleash your strength with the Max OT ft High Carb program, a 12-week journey designed to maximize your muscle gains through high-intensity training. With five dedicated workout days each week, you'll tackle a variety of compound and isolation exercises targeting all major muscle groups. Each session includes heavy warm-up sets followed by a challenging hard set, pushing you to achieve 4-6 reps for optimal growth. Equip yourself with a full gym and get ready to transform your physique with this structured and effective training plan!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Incline Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Dip (Weighted)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Chest Press (Machine)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Cable Crossover
2
1
12 reps
12 reps
RPE 7.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Dip (Weighted)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Chest Press (Machine)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Cable Crossover
2
1
12 reps
12 reps
RPE 7.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Dip (Weighted)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Chest Press (Machine)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Cable Crossover
2
1
12 reps
12 reps
RPE 7.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Dip (Weighted)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Chest Press (Machine)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Cable Crossover
2
1
12 reps
12 reps
RPE 7.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Dip (Weighted)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Chest Press (Machine)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Cable Crossover
2
1
12 reps
12 reps
RPE 7.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Dip (Weighted)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Chest Press (Machine)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Cable Crossover
2
1
12 reps
12 reps
RPE 7.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Dip (Weighted)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Chest Press (Machine)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Cable Crossover
2
1
12 reps
12 reps
RPE 7.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Dip (Weighted)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Chest Press (Machine)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Cable Crossover
2
1
12 reps
12 reps
RPE 7.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Dip (Weighted)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Chest Press (Machine)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Cable Crossover
2
1
12 reps
12 reps
RPE 7.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Dip (Weighted)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Chest Press (Machine)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Cable Crossover
2
1
12 reps
12 reps
RPE 7.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Dip (Weighted)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Chest Press (Machine)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Cable Crossover
2
1
12 reps
12 reps
RPE 7.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Dip (Weighted)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Chest Press (Machine)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Cable Crossover
2
1
12 reps
12 reps
RPE 7.5
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lat Pulldown
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
4
Lat Prayer
2
1
12 reps
15 reps
RPE 8
RPE 10
5
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lat Pulldown
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
4
Lat Prayer
2
1
12 reps
15 reps
RPE 8
RPE 10
5
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lat Pulldown
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
4
Lat Prayer
2
1
12 reps
15 reps
RPE 8
RPE 10
5
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lat Pulldown
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
4
Lat Prayer
2
1
12 reps
15 reps
RPE 8
RPE 10
5
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lat Pulldown
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
4
Lat Prayer
2
1
12 reps
15 reps
RPE 8
RPE 10
5
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lat Pulldown
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
4
Lat Prayer
2
1
12 reps
15 reps
RPE 8
RPE 10
5
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lat Pulldown
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
4
Lat Prayer
2
1
12 reps
15 reps
RPE 8
RPE 10
5
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lat Pulldown
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
4
Lat Prayer
2
1
12 reps
15 reps
RPE 8
RPE 10
5
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lat Pulldown
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
4
Lat Prayer
2
1
12 reps
15 reps
RPE 8
RPE 10
5
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lat Pulldown
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
4
Lat Prayer
2
1
12 reps
15 reps
RPE 8
RPE 10
5
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lat Pulldown
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
4
Lat Prayer
2
1
12 reps
15 reps
RPE 8
RPE 10
5
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lat Pulldown
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
4
Lat Prayer
2
1
12 reps
15 reps
RPE 8
RPE 10
5
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8.5
RPE 10
3
One Arm Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Face Pull
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Shrug (Dumbbell)
2
1
20 reps
20 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Alternating Dumbbell Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Bench Press (Close Grip)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Alternating Dumbbell Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Bench Press (Close Grip)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Alternating Dumbbell Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Bench Press (Close Grip)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Alternating Dumbbell Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Bench Press (Close Grip)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Alternating Dumbbell Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Bench Press (Close Grip)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Alternating Dumbbell Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Bench Press (Close Grip)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Alternating Dumbbell Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Bench Press (Close Grip)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Alternating Dumbbell Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Bench Press (Close Grip)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Alternating Dumbbell Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Bench Press (Close Grip)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Alternating Dumbbell Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Bench Press (Close Grip)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Alternating Dumbbell Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Bench Press (Close Grip)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
2
Alternating Dumbbell Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Hammer Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Bench Press (Close Grip)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
12 reps
12 reps
RPE 8
RPE 10
2
Lying Leg Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Squat (Barbell)
3
1
6 reps
6 reps
RPE 7.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Hyperextension
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Seated Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
12 reps
12 reps
RPE 8
RPE 10
2
Lying Leg Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Squat (Barbell)
3
1
6 reps
6 reps
RPE 7.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Hyperextension
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Seated Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
12 reps
12 reps
RPE 8
RPE 10
2
Lying Leg Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Squat (Barbell)
3
1
6 reps
6 reps
RPE 7.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Hyperextension
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Seated Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
12 reps
12 reps
RPE 8
RPE 10
2
Lying Leg Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Squat (Barbell)
3
1
6 reps
6 reps
RPE 7.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Hyperextension
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Seated Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
12 reps
12 reps
RPE 8
RPE 10
2
Lying Leg Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Squat (Barbell)
3
1
6 reps
6 reps
RPE 7.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Hyperextension
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Seated Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
12 reps
12 reps
RPE 8
RPE 10
2
Lying Leg Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Squat (Barbell)
3
1
6 reps
6 reps
RPE 7.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Hyperextension
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Seated Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
12 reps
12 reps
RPE 8
RPE 10
2
Lying Leg Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Squat (Barbell)
3
1
6 reps
6 reps
RPE 7.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Hyperextension
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Seated Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
12 reps
12 reps
RPE 8
RPE 10
2
Lying Leg Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Squat (Barbell)
3
1
6 reps
6 reps
RPE 7.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Hyperextension
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Seated Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
12 reps
12 reps
RPE 8
RPE 10
2
Lying Leg Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Squat (Barbell)
3
1
6 reps
6 reps
RPE 7.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Hyperextension
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Seated Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
12 reps
12 reps
RPE 8
RPE 10
2
Lying Leg Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Squat (Barbell)
3
1
6 reps
6 reps
RPE 7.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Hyperextension
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Seated Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
12 reps
12 reps
RPE 8
RPE 10
2
Lying Leg Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Squat (Barbell)
3
1
6 reps
6 reps
RPE 7.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Hyperextension
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Seated Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
12 reps
12 reps
RPE 8
RPE 10
2
Lying Leg Curl
1
2
12 reps
12 reps
RPE 8
RPE 10
3
Squat (Barbell)
3
1
6 reps
6 reps
RPE 7.5
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
5
Hyperextension
1
2
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
7
Seated Calf Raise
3
15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Dip (Weighted)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Chest Press (Machine)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Cable Crossover
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 2
1
Barbell Row
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lat Pulldown
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
4
Lat Prayer
2 Sets
1 Set
12 Reps
15 Reps
@8
@10
5
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@10
Day 3
1
Seated Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8.5
@10
3
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Face Pull
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Shrug (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@8
@10
Day 4
1
Bicep Curl (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Alternating Dumbbell Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Bench Press (Close Grip)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 5
1
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
2
Lying Leg Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
@10
3
Squat (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@7.5
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
5
Hyperextension
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
7
Seated Calf Raise
3 Sets
15 Reps
@10