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Gym Rafael

by Rafael A.
1 athletes joined

Program Description

Mass growing

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 03, 2025 06:13
  • Last Edited
    Oct 19, 2025 01:48
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.9%
Triceps
11.6%
Chest
10.9%
Biceps
10.3%
Front Delts
9%
Lats
9%
Hamstrings
7.6%
Middle Delts
5.6%
Rear Delts
5.4%
Quadriceps
5.4%
Glutes
4.9%
Lower Back
1.9%
Forearms
1.5%
Calves
1.5%
Abs
1.4%
Adductors
0.8%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
2
2
10 reps
12 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
3
2
12 reps
RPE 10
-
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Chest Fly (Cable)
2
1
15 reps
12 reps
RPE 10-10
RPE 10-10
5
Skull Crusher (Barbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
12 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
3
2
12 reps
RPE 10
-
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Chest Fly (Cable)
2
1
15 reps
12 reps
RPE 10-10
RPE 10-10
5
Skull Crusher (Barbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
12 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
3
2
12 reps
RPE 10
-
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Chest Fly (Cable)
2
1
15 reps
12 reps
RPE 10-10
RPE 10-10
5
Skull Crusher (Barbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
12 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
3
2
12 reps
RPE 10
-
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Chest Fly (Cable)
2
1
15 reps
12 reps
RPE 10-10
RPE 10-10
5
Skull Crusher (Barbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
12 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
3
2
12 reps
RPE 10
-
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Chest Fly (Cable)
2
1
15 reps
12 reps
RPE 10-10
RPE 10-10
5
Skull Crusher (Barbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
12 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
3
2
12 reps
RPE 10
-
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Chest Fly (Cable)
2
1
15 reps
12 reps
RPE 10-10
RPE 10-10
5
Skull Crusher (Barbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
12 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
3
2
12 reps
RPE 10
-
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Chest Fly (Cable)
2
1
15 reps
12 reps
RPE 10-10
RPE 10-10
5
Skull Crusher (Barbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
12 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
3
2
12 reps
RPE 10
-
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Chest Fly (Cable)
2
1
15 reps
12 reps
RPE 10-10
RPE 10-10
5
Skull Crusher (Barbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
12 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
3
2
12 reps
RPE 10
-
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Chest Fly (Cable)
2
1
15 reps
12 reps
RPE 10-10
RPE 10-10
5
Skull Crusher (Barbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
12 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
3
2
12 reps
RPE 10
-
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Chest Fly (Cable)
2
1
15 reps
12 reps
RPE 10-10
RPE 10-10
5
Skull Crusher (Barbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
12 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
3
2
12 reps
RPE 10
-
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Chest Fly (Cable)
2
1
15 reps
12 reps
RPE 10-10
RPE 10-10
5
Skull Crusher (Barbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
12 reps
RPE 8.5
RPE 10
2
Chest Press (Machine)
3
2
12 reps
RPE 10
-
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Chest Fly (Cable)
2
1
15 reps
12 reps
RPE 10-10
RPE 10-10
5
Skull Crusher (Barbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
-
4
Face Pull
1
2
15 reps
20 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
-
4
Face Pull
1
2
15 reps
20 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
-
4
Face Pull
1
2
15 reps
20 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
-
4
Face Pull
1
2
15 reps
20 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
-
4
Face Pull
1
2
15 reps
20 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
-
4
Face Pull
1
2
15 reps
20 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
-
4
Face Pull
1
2
15 reps
20 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
-
4
Face Pull
1
2
15 reps
20 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
-
4
Face Pull
1
2
15 reps
20 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
-
4
Face Pull
1
2
15 reps
20 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
-
4
Face Pull
1
2
15 reps
20 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
Bent Over Row (Barbell)
4
10 reps
RPE 8
3
Seated Row (Cable)
3
15 reps
-
4
Face Pull
1
2
15 reps
20 reps
-
-
5
Reverse Pec Deck
3
15 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
-
-
5A
Leg Curl
3
15 reps
-
5B
Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
-
-
5A
Leg Curl
3
15 reps
-
5B
Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
-
-
5A
Leg Curl
3
15 reps
-
5B
Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
-
-
5A
Leg Curl
3
15 reps
-
5B
Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
-
-
5A
Leg Curl
3
15 reps
-
5B
Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
-
-
5A
Leg Curl
3
15 reps
-
5B
Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
-
-
5A
Leg Curl
3
15 reps
-
5B
Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
-
-
5A
Leg Curl
3
15 reps
-
5B
Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
-
-
5A
Leg Curl
3
15 reps
-
5B
Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
-
-
5A
Leg Curl
3
15 reps
-
5B
Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
-
-
5A
Leg Curl
3
15 reps
-
5B
Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
-
-
5A
Leg Curl
3
15 reps
-
5B
Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
2
12 reps
15 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
3
15 reps
-
6
Front Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
2
12 reps
15 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
3
15 reps
-
6
Front Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
2
12 reps
15 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
3
15 reps
-
6
Front Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
2
12 reps
15 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
3
15 reps
-
6
Front Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
2
12 reps
15 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
3
15 reps
-
6
Front Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
2
12 reps
15 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
3
15 reps
-
6
Front Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
2
12 reps
15 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
3
15 reps
-
6
Front Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
2
12 reps
15 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
3
15 reps
-
6
Front Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
2
12 reps
15 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
3
15 reps
-
6
Front Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
2
12 reps
15 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
3
15 reps
-
6
Front Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
2
12 reps
15 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
3
15 reps
-
6
Front Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 10
RPE 8
3
Incline Bench Press (Smith Machine)
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
2
12 reps
15 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
3
15 reps
-
6
Front Raise
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
12 reps
-
2
Underhand Lat Pulldown
3
12 reps
-
3A
Hammer Curl (Dumbbell)
3
12 reps
-
3B
Rear Delt Fly (Cable)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
7
Seated Row (Cable)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
12 Reps
@8.5
@10
2
Chest Press (Machine)
3 Sets
2 Sets
12 Reps
@10
-
3
Lateral Raise (Cable)
3 Sets
15 Reps
@10
4
Chest Fly (Cable)
2 Sets
1 Set
15 Reps
12 Reps
@10-10
@10-10
5
Skull Crusher (Barbell)
3 Sets
12 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
12 Reps
-
2
Bent Over Row (Barbell)
4 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
15 Reps
-
4
Face Pull
1 Set
2 Sets
15 Reps
20 Reps
-
-
5
Reverse Pec Deck
3 Sets
15 Reps
-
6
Preacher Curl (Barbell)
3 Sets
12 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
3
Leg Press (45 Degrees)
3 Sets
15 Reps
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
10 Reps
-
-
5A
Leg Curl
3 Sets
15 Reps
-
5B
Hamstring Curl
3 Sets
15 Reps
-
6
Standing Calf Raise
3 Sets
20 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@10
@8
3
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12 Reps
15 Reps
@10
@10
5
Pec Deck (Machine)
3 Sets
15 Reps
-
6
Front Raise
2 Sets
15 Reps
-
Day 5
1
Chest Supported Row (Machine)
4 Sets
12 Reps
-
2
Underhand Lat Pulldown
3 Sets
12 Reps
-
3A
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
3B
Rear Delt Fly (Cable)
4 Sets
15 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
5
Bicep Curl (Cable)
3 Sets
15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
7
Seated Row (Cable)
3 Sets
12 Reps
-