logo
BoostcampPNG

Muscle Mashle Program (Chest Focus)

by Aminulloh M.
78 athletes joined

Program Description

To stay consistent and build muscle while staying lean.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 20, 2024 01:36
  • Last Edited
    Jun 18, 2025 11:41

Summary

Unleash your upper body potential with the Muscle Mashle Program, designed specifically for chest development over 12 weeks. This 4-day-a-week regimen combines compound and isolation exercises, including the Incline Bench Press and Chest Press, to maximize strength and muscle growth. Each session is crafted to challenge your limits, ensuring you build a powerful chest while also engaging your shoulders and triceps. Get ready to transform your physique and elevate your lifting game!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 9
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Single Arm High Row (Cable)
2
2
12 reps
12 reps
RPE 7.5
RPE 8
5
Reverse Pec Deck
2
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Bicep Curl (Cable)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
2
1
12 reps
12 reps
6 reps
RPE 6
RPE 8.5
RPE 10
2
Hamstring Curl
1
2
1
10 reps
10 reps
6 reps
RPE 6
RPE 8.5
RPE 10
3
Leg Press
1
1
1
1
10 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
2
15 reps
20 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Chest Fly (Cable)
1
2
1
10 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Tricep Extension (Cable)
1
1
2
10 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
7
Spider Curl
3
10 reps
RPE 7.5
8
Preacher Curl (Barbell)
1
2
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
6 Reps
6 Reps
@6
@8
@9
@10
2
Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
2 Sets
12 Reps
10 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
6
Bench Press (Close Grip)
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
5 Reps
@6.5
@9
@9.5
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8.5
4
Single Arm High Row (Cable)
2 Sets
2 Sets
12 Reps
12 Reps
@7.5
@8
5
Reverse Pec Deck
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Bicep Curl (Cable)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Leg Extension
1 Set
2 Sets
1 Set
12 Reps
12 Reps
6 Reps
@6
@8.5
@10
2
Hamstring Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
6 Reps
@6
@8.5
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@8.5
@10
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
6 Reps
@6
@8
@8.5
@10
5
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@6
@7.5
@8.5
6
Standing Calf Raise
1 Set
2 Sets
15 Reps
20 Reps
@7
@7
Day 4
1
Chest Fly (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
8 Reps
@6.5
@7
@7.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
6
Tricep Extension (Cable)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@7
@8
@8.5
7
Spider Curl
3 Sets
10 Reps
@7.5
8
Preacher Curl (Barbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
@7
@8
@9.5