logo
BoostcampPNG

Post work workouts

by
1 athletes joined

Program Description

**Post Work Workouts** is an 18-week program designed to fit seamlessly into your busy schedule, featuring 72 dynamic workouts that focus on muscle sculpting. Each session lasts about 80 minutes and is structured to maximize your gains with a variety of exercises targeting all major muscle groups. Whether you're looking to build strength or enhance your physique, this program offers a balanced approach suitable for beginners. Equip yourself with access to a full gym and get ready to transform your fitness routine!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 23, 2026 07:23
  • Last Edited
    Mar 23, 2026 09:12
Muscle Engagement
Front
Back
MuscleSet
Biceps
14.2%
Upper Back
11.8%
Triceps
10.7%
Quadriceps
8.3%
Hamstrings
8.3%
Front Delts
7.7%
Lats
7.1%
Chest
7.1%
Forearms
5.3%
Glutes
5.3%
Middle Delts
4.7%
Lower Back
3.6%
Rear Delts
2.4%
Adductors
1.8%
Abs
1.8%
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Concentration Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Concentration Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Concentration Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Concentration Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Concentration Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Concentration Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Concentration Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Concentration Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Concentration Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Concentration Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Concentration Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Concentration Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Concentration Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Concentration Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Concentration Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Concentration Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Concentration Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
3
10 reps
RPE 7.5
3
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Concentration Curl
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6 reps
RPE 6
2
Leg Curl
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
10 reps
RPE 8.5
2
Back Extension (Weighted)
3
10 reps
RPE 7.5
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
10 reps
RPE 8.5
2
Back Extension (Weighted)
3
10 reps
RPE 7.5
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
10 reps
RPE 8.5
2
Back Extension (Weighted)
3
10 reps
RPE 7.5
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
10 reps
RPE 8.5
2
Back Extension (Weighted)
3
10 reps
RPE 7.5
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
10 reps
RPE 8.5
2
Back Extension (Weighted)
3
10 reps
RPE 7.5
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
10 reps
RPE 8.5
2
Back Extension (Weighted)
3
10 reps
RPE 7.5
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
10 reps
RPE 8.5
2
Back Extension (Weighted)
3
10 reps
RPE 7.5
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
10 reps
RPE 8.5
2
Back Extension (Weighted)
3
10 reps
RPE 7.5
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
10 reps
RPE 8.5
2
Back Extension (Weighted)
3
10 reps
RPE 7.5
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
10 reps
RPE 8.5
2
Back Extension (Weighted)
3
10 reps
RPE 7.5
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
10 reps
RPE 8.5
2
Back Extension (Weighted)
3
10 reps
RPE 7.5
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
10 reps
RPE 8.5
2
Back Extension (Weighted)
3
10 reps
RPE 7.5
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
10 reps
RPE 8.5
2
Back Extension (Weighted)
3
10 reps
RPE 7.5
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
10 reps
RPE 8.5
2
Back Extension (Weighted)
3
10 reps
RPE 7.5
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
10 reps
RPE 8.5
2
Back Extension (Weighted)
3
10 reps
RPE 7.5
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
10 reps
RPE 8.5
2
Back Extension (Weighted)
3
10 reps
RPE 7.5
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
10 reps
RPE 8.5
2
Back Extension (Weighted)
3
10 reps
RPE 7.5
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
10 reps
RPE 8.5
2
Back Extension (Weighted)
3
10 reps
RPE 7.5
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7.5
2
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 7
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7.5
2
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 7
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7.5
2
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 7
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7.5
2
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 7
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7.5
2
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 7
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7.5
2
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 7
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7.5
2
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 7
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7.5
2
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 7
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7.5
2
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 7
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7.5
2
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 7
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7.5
2
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 7
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7.5
2
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 7
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7.5
2
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 7
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7.5
2
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 7
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7.5
2
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 7
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7.5
2
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 7
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7.5
2
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 7
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7.5
2
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 7
3
Skull Crusher (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
8 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Bicep Curl (Barbell)
3 Sets
10 Reps
@7.5
2
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@7.5
3
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@7.5
4
Concentration Curl
3 Sets
10 Reps
@6.5
Day 2
1
Squat (Smith Machine)
3 Sets
6 Reps
@6
2
Leg Curl
4 Sets
10 Reps
@8
3
Leg Extension
4 Sets
10 Reps
@8
Day 3
1
Shrug (Dumbbell)
4 Sets
10 Reps
@8.5
2
Back Extension (Weighted)
3 Sets
10 Reps
@7.5
3
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@7.5
Day 4
1
Bench Press (Close Grip)
3 Sets
8 Reps
@7.5
2
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@7
3
Skull Crusher (Barbell)
3 Sets
8 Reps
@8
4
Chest Fly (Dumbbell)
3 Sets
8 Reps
@8