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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
    Jun 18, 2025 08:22

Summary

Embark on a transformative 12-week journey with the Mike O'Hara program, designed to sculpt your physique and boost your strength. This comprehensive plan features daily workouts, targeting different muscle groups each day to ensure balanced development and recovery. With a focus on compound lifts and accessory movements, you'll engage in a variety of exercises, including barbell squats, weighted dips, and incline presses, all tailored to push your limits. Perfect for those ready to commit to a full gym routine, this program will help you build muscle, enhance endurance, and achieve your fitness goals.
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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
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