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Mike O’Hara

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Program Description

For all the dogs

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 10, 2024 02:49
  • Last Edited
    May 08, 2024 02:14
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Rear Lateral Raise
4
10 reps
RPE 8
4
Standing Pullover (Cable)
3
8 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
Pull-Up (Bodyweight)
5
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Rear Lateral Raise
4
10 reps
RPE 8
4
Standing Pullover (Cable)
3
8 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
Pull-Up (Bodyweight)
5
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Rear Lateral Raise
4
10 reps
RPE 8
4
Standing Pullover (Cable)
3
8 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
Pull-Up (Bodyweight)
5
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Rear Lateral Raise
4
10 reps
RPE 8
4
Standing Pullover (Cable)
3
8 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
Pull-Up (Bodyweight)
5
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Rear Lateral Raise
4
10 reps
RPE 8
4
Standing Pullover (Cable)
3
8 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
Pull-Up (Bodyweight)
5
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Rear Lateral Raise
4
10 reps
RPE 8
4
Standing Pullover (Cable)
3
8 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
Pull-Up (Bodyweight)
5
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Rear Lateral Raise
4
10 reps
RPE 8
4
Standing Pullover (Cable)
3
8 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
Pull-Up (Bodyweight)
5
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Rear Lateral Raise
4
10 reps
RPE 8
4
Standing Pullover (Cable)
3
8 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
Pull-Up (Bodyweight)
5
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Rear Lateral Raise
4
10 reps
RPE 8
4
Standing Pullover (Cable)
3
8 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
Pull-Up (Bodyweight)
5
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Rear Lateral Raise
4
10 reps
RPE 8
4
Standing Pullover (Cable)
3
8 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
Pull-Up (Bodyweight)
5
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Rear Lateral Raise
4
10 reps
RPE 8
4
Standing Pullover (Cable)
3
8 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
Pull-Up (Bodyweight)
5
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
3
Lying Rear Lateral Raise
4
10 reps
RPE 8
4
Standing Pullover (Cable)
3
8 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
Pull-Up (Bodyweight)
5
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8.5
2
Dip (Weighted)
4
8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hammer Curl
4
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
6
Skull Crusher
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8.5
2
Dip (Weighted)
4
8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hammer Curl
4
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
6
Skull Crusher
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8.5
2
Dip (Weighted)
4
8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hammer Curl
4
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
6
Skull Crusher
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8.5
2
Dip (Weighted)
4
8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hammer Curl
4
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
6
Skull Crusher
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8.5
2
Dip (Weighted)
4
8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hammer Curl
4
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
6
Skull Crusher
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8.5
2
Dip (Weighted)
4
8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hammer Curl
4
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
6
Skull Crusher
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8.5
2
Dip (Weighted)
4
8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hammer Curl
4
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
6
Skull Crusher
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8.5
2
Dip (Weighted)
4
8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hammer Curl
4
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
6
Skull Crusher
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8.5
2
Dip (Weighted)
4
8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hammer Curl
4
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
6
Skull Crusher
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8.5
2
Dip (Weighted)
4
8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hammer Curl
4
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
6
Skull Crusher
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8.5
2
Dip (Weighted)
4
8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hammer Curl
4
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
6
Skull Crusher
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8.5
2
Dip (Weighted)
4
8 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Hammer Curl
4
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
6
Skull Crusher
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
RPE 8
2
Glute Bridge (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
10 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
RPE 8
2
Glute Bridge (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
10 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
RPE 8
2
Glute Bridge (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
10 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
RPE 8
2
Glute Bridge (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
10 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
RPE 8
2
Glute Bridge (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
10 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
RPE 8
2
Glute Bridge (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
10 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
RPE 8
2
Glute Bridge (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
10 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
RPE 8
2
Glute Bridge (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
10 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
RPE 8
2
Glute Bridge (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
10 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
RPE 8
2
Glute Bridge (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
10 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
RPE 8
2
Glute Bridge (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
10 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
RPE 8
2
Glute Bridge (Barbell)
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
10 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Barbell Row
3
5 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Barbell Row
3
5 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Barbell Row
3
5 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Barbell Row
3
5 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Barbell Row
3
5 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Barbell Row
3
5 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Barbell Row
3
5 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Barbell Row
3
5 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Barbell Row
3
5 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Barbell Row
3
5 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Barbell Row
3
5 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9.5
2
Pull-Up (Weighted)
3
5 reps
RPE 10
3
Dip (Weighted)
3
6 reps
RPE 10
4
Barbell Row
3
5 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 10
2
Lying Rear Lateral Raise
4
12 reps
RPE 7.5
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 10
2
Lying Rear Lateral Raise
4
12 reps
RPE 7.5
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 10
2
Lying Rear Lateral Raise
4
12 reps
RPE 7.5
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 10
2
Lying Rear Lateral Raise
4
12 reps
RPE 7.5
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 10
2
Lying Rear Lateral Raise
4
12 reps
RPE 7.5
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 10
2
Lying Rear Lateral Raise
4
12 reps
RPE 7.5
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 10
2
Lying Rear Lateral Raise
4
12 reps
RPE 7.5
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 10
2
Lying Rear Lateral Raise
4
12 reps
RPE 7.5
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 10
2
Lying Rear Lateral Raise
4
12 reps
RPE 7.5
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 10
2
Lying Rear Lateral Raise
4
12 reps
RPE 7.5
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 10
2
Lying Rear Lateral Raise
4
12 reps
RPE 7.5
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
RPE 10
2
Lying Rear Lateral Raise
4
12 reps
RPE 7.5
3
Lateral Raise (Cable)
4
12 reps
RPE 7.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
8 reps
RPE 8
6
Hammer Curl
3
8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sleep
1
720 mins
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@8.5
2
Dip (Weighted)
4 Sets
8 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Hammer Curl
4 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
6
Skull Crusher
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Barbell)
4 Sets
7 Reps
@8
2
Glute Bridge (Barbell)
3 Sets
10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@7.5
4
Step-Up (Weighted)
3 Sets
10 Reps
@8.5
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
Day 4
1
Sleep
1 Set
720 mins
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@9.5
2
Pull-Up (Weighted)
3 Sets
5 Reps
@10
3
Dip (Weighted)
3 Sets
6 Reps
@10
4
Barbell Row
3 Sets
5 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7.5
Day 6
1
Run
1 Set
30 mins
@10
2
Lying Rear Lateral Raise
4 Sets
12 Reps
@7.5
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
8 Reps
@8
6
Hammer Curl
3 Sets
8 Reps
@8
Day 7
1
Sleep
1 Set
720 mins
@10
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lying Rear Lateral Raise
4 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
8 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@9
6
Pull-Up (Bodyweight)
5 Sets
8 Reps
@9