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MK Hypertrophy Protocol

by Manbhav Kumar

Program Description

**MK Hypertrophy Protocol** is a comprehensive 12-week training program designed for intermediate to advanced lifters focused on building muscle and enhancing athletic performance. With 48 sessions spread across 12 weeks, each workout is structured to maximize hypertrophy through a variety of compound and isolation exercises. You'll engage in a balanced mix of push, pull, and leg days, utilizing a full gym setup to ensure you have all the necessary equipment at your disposal. Get ready to transform your physique with Coach Manbhav!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 09, 2025 05:43
  • Last Edited
    Oct 09, 2025 09:06

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.9%
Triceps
11.3%
Chest
9.5%
Quadriceps
9%
Front Delts
8.6%
Lats
8.2%
Biceps
6.9%
Middle Delts
6.5%
Hamstrings
6.3%
Glutes
6.1%
Rear Delts
3.8%
Calves
3.2%
Lower Back
2.5%
Abs
1.9%
Adductors
1.7%
Forearms
0.6%
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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
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9.5
4
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Dumbbell Row
3
10-12 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
AMRAP
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Dumbbell Row
3
10-12 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
AMRAP
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Dumbbell Row
3
10-12 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
AMRAP
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Dumbbell Row
3
10-12 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
AMRAP
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Dumbbell Row
3
10-12 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
AMRAP
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Dumbbell Row
3
10-12 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
AMRAP
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Dumbbell Row
3
10-12 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
AMRAP
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Dumbbell Row
3
10-12 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
AMRAP
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Dumbbell Row
3
10-12 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
AMRAP
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Dumbbell Row
3
10-12 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
AMRAP
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Dumbbell Row
3
10-12 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
AMRAP
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9.5
2
Dumbbell Row
3
10-12 reps
RPE 9.5
3
Rear Delt Fly (Machine)
3
AMRAP
RPE 9.5
4
Bicep Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lunge (Dumbbell)
2
8-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lunge (Dumbbell)
2
8-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lunge (Dumbbell)
2
8-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lunge (Dumbbell)
2
8-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lunge (Dumbbell)
2
8-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lunge (Dumbbell)
2
8-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lunge (Dumbbell)
2
8-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lunge (Dumbbell)
2
8-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lunge (Dumbbell)
2
8-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lunge (Dumbbell)
2
8-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lunge (Dumbbell)
2
8-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
3
12-15 reps
RPE 8.5
4
Lunge (Dumbbell)
2
8-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8.5
3
Seated Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
3
12-15 reps
RPE 9.5
5
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8.5
3
Seated Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
3
12-15 reps
RPE 9.5
5
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8.5
3
Seated Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
3
12-15 reps
RPE 9.5
5
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8.5
3
Seated Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
3
12-15 reps
RPE 9.5
5
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8.5
3
Seated Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
3
12-15 reps
RPE 9.5
5
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8.5
3
Seated Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
3
12-15 reps
RPE 9.5
5
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8.5
3
Seated Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
3
12-15 reps
RPE 9.5
5
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8.5
3
Seated Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
3
12-15 reps
RPE 9.5
5
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8.5
3
Seated Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
3
12-15 reps
RPE 9.5
5
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8.5
3
Seated Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
3
12-15 reps
RPE 9.5
5
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8.5
3
Seated Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
3
12-15 reps
RPE 9.5
5
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
2
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8.5
3
Seated Row (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shrug (Dumbbell)
3
12-15 reps
RPE 9.5
5
Seated Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9.5
4
Tricep Pushdown (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@9.5
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
@9.5
2
Dumbbell Row
3 Sets
10-12 Reps
@9.5
3
Rear Delt Fly (Machine)
3 Sets
AMRAP
@9.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
Day 4
1
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
2
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8.5
3
Seated Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
4
Shrug (Dumbbell)
3 Sets
12-15 Reps
@9.5
5
Seated Calf Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8.5
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@9.5
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@9.5
3
Leg Extension
3 Sets
12-15 Reps
@8.5
4
Lunge (Dumbbell)
2 Sets
8-12 Reps
@9
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9.5