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BoostcampPNG

Natty Superjuice

by Muhammad Aizan A.
5.0
(1 rating)

Program Description

Build dense and strong muscles with the power rip the earths core.

Program Overview

  • Level
    Beginner, Novice, Advanced, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 28, 2023 03:35
  • Last Edited
    Nov 03, 2024 01:13
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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
Bench Press (Barbell)
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Tricep Rope Push Down (Cable)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Skull Crusher
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Shrug (Barbell)
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Hammer Curl
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Skull Crusher
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Skull Crusher
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Skull Crusher
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Skull Crusher
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Skull Crusher
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Skull Crusher
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Skull Crusher
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Skull Crusher
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Skull Crusher
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Skull Crusher
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
T-Bar Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Upright Row (Barbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Skull Crusher
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Chest Fly (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Face Pull
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
1
1
10-15 reps
10-15 reps
-15 reps
10-15 reps
-
RPE 9
RPE 10
RPE 10
7
Abs Crunch (Weighted)
1
1
1
6-30 reps
-30 reps
6-30 reps
RPE 9
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Push Up (Weighted)
4
6-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Push Up (Weighted)
4
6-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Push Up (Weighted)
4
6-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Push Up (Weighted)
4
6-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Push Up (Weighted)
4
6-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Push Up (Weighted)
4
6-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Push Up (Weighted)
4
6-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Push Up (Weighted)
4
6-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Push Up (Weighted)
4
6-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Push Up (Weighted)
4
6-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Push Up (Weighted)
4
6-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Weighted)
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
2
Squat (Smith Machine)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
8
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
2
Squat (Smith Machine)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
2
Squat (Smith Machine)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
2
Squat (Smith Machine)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
2
Squat (Smith Machine)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
2
Squat (Smith Machine)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
2
Squat (Smith Machine)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
2
Squat (Smith Machine)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
2
Squat (Smith Machine)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
2
Squat (Smith Machine)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
2
Squat (Smith Machine)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 9
2
Squat (Smith Machine)
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
@9
2
Squat (Smith Machine)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@9
@10
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Preacher Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Hammer Curl
3 Sets
8-12 Reps
@10
8
Hanging Leg Raise
2 Sets
1 Set
6-30 Reps
6-30 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Tricep Rope Push Down (Cable)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Skull Crusher
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Abs Crunch (Weighted)
2 Sets
1 Set
6-30 Reps
6-30 Reps
@9
@10
Day 2
1
Barbell Row
4 Sets
6-10 Reps
@9
2
T-Bar Row
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Lat Pulldown
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@9
@10
4
Shrug (Barbell)
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Bicep Curl (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Hammer Curl
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Hanging Leg Raise
2 Sets
1 Set
6-30 Reps
6-30 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Chin-Up (Weighted)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Chest Fly (Machine)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@9
@10
5
Face Pull
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
-15 Reps
10-15 Reps
-
@9
@10
@10
7
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
6-30 Reps
-30 Reps
6-30 Reps
@9
@9
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Muhammad Aizan A.Age 25, Man
8 months ago
6 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
This workout has helped me go from an average physique to an above average level and has immensely improved my strength.