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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 24, 2025 10:15

Summary

Embark on a transformative 12-week journey with the Gym Rafael program, designed for those ready to elevate their strength and physique. Committing to five days a week, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups, utilizing a full gym setup. Each session is crafted to maximize growth and endurance, ensuring you build muscle while refining your technique. Get ready to push your limits and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.6%
Triceps
11.5%
Chest
10.8%
Biceps
10.2%
Front Delts
8.9%
Lats
8.9%
Hamstrings
7.6%
Middle Delts
5.5%
Rear Delts
5.3%
Quadriceps
5.3%
Glutes
5.3%
Lower Back
2.3%
Forearms
1.9%
Calves
1.5%
Abs
1.4%
Adductors
0.8%
Abductors
0.3%
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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)
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
-