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BoostcampPNG

Min-Max Program 5x

by Yey
2 athletes joined

Program Description

Save time and optimize training.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 20, 2025 08:24
  • Last Edited
    Nov 09, 2025 02:42

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
Glutes
13.4%
Hamstrings
13.2%
Triceps
9.7%
Quadriceps
8.1%
Abs
7.9%
Forearms
6.9%
Upper Back
6.9%
Middle Delts
6.7%
Lats
6.5%
Chest
4.6%
Lower Back
4.2%
Calves
3.5%
Biceps
2.5%
Front Delts
2.3%
Neck
1.2%
Rear Delts
1.2%
Adductors
0.9%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Incline Dumbbell Y-Raise
1
8-10 reps
RPE 10
5
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6
Triceps Pressdown (Bar)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Front Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline Dumbbell Y-Raise
1
8-10 reps
RPE 10
5
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Triceps Pressdown (Bar)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Front Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline Dumbbell Y-Raise
1
8-10 reps
RPE 10
5
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Triceps Pressdown (Bar)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Front Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline Dumbbell Y-Raise
1
8-10 reps
RPE 10
5
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Triceps Pressdown (Bar)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Front Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline Dumbbell Y-Raise
1
8-10 reps
RPE 10
5
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Triceps Pressdown (Bar)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Front Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline Dumbbell Y-Raise
1
8-10 reps
RPE 10
5
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Triceps Pressdown (Bar)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Front Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Incline Dumbbell Y-Raise
1
8-10 reps
RPE 10
5
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6
Triceps Pressdown (Bar)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Front Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline Dumbbell Y-Raise
1
8-10 reps
RPE 10
5
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Triceps Pressdown (Bar)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Front Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline Dumbbell Y-Raise
1
8-10 reps
RPE 10
5
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Triceps Pressdown (Bar)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Front Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline Dumbbell Y-Raise
1
8-10 reps
RPE 10
5
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Triceps Pressdown (Bar)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Front Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline Dumbbell Y-Raise
1
8-10 reps
RPE 10
5
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Triceps Pressdown (Bar)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Front Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline Dumbbell Y-Raise
1
8-10 reps
RPE 10
5
Wide Grip Pull-Up
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Triceps Pressdown (Bar)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close-Grip Lat Pulldown
1
1
8-1 reps
8-1 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Cable Shrug-In
1
6-8 reps
RPE 9
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close-Grip Lat Pulldown
1
1
8-1 reps
8-1 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Cable Shrug-In
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
High-Cable Lateral Raise
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close-Grip Lat Pulldown
1
1
8-1 reps
8-1 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Cable Shrug-In
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
High-Cable Lateral Raise
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close-Grip Lat Pulldown
1
1
8-1 reps
8-1 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Cable Shrug-In
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
High-Cable Lateral Raise
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close-Grip Lat Pulldown
1
1
8-1 reps
8-1 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Cable Shrug-In
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
High-Cable Lateral Raise
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close-Grip Lat Pulldown
1
1
8-1 reps
8-1 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Cable Shrug-In
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
High-Cable Lateral Raise
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close-Grip Lat Pulldown
1
1
8-1 reps
8-1 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Cable Shrug-In
1
6-8 reps
RPE 9
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close-Grip Lat Pulldown
1
1
8-1 reps
8-1 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Cable Shrug-In
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
High-Cable Lateral Raise
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close-Grip Lat Pulldown
1
1
8-1 reps
8-1 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Cable Shrug-In
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
High-Cable Lateral Raise
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close-Grip Lat Pulldown
1
1
8-1 reps
8-1 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Cable Shrug-In
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
High-Cable Lateral Raise
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close-Grip Lat Pulldown
1
1
8-1 reps
8-1 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Cable Shrug-In
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
High-Cable Lateral Raise
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Close-Grip Lat Pulldown
1
1
8-1 reps
8-1 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Cable Shrug-In
1
6-8 reps
RPE 10
4
Chest Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
High-Cable Lateral Raise
2
8-10 reps
RPE 10
6
1-Arm Reverse Pec Deck
1
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Seated Cable Deadlift
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
45° Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 9
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Seated Cable Deadlift
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
45° Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Seated Cable Deadlift
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
45° Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Seated Cable Deadlift
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
45° Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Seated Cable Deadlift
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
45° Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Seated Cable Deadlift
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
45° Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Seated Cable Deadlift
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
45° Hyperextension
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 9
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Seated Cable Deadlift
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
45° Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Seated Cable Deadlift
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
45° Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Seated Cable Deadlift
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
45° Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Seated Cable Deadlift
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
45° Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
RPE 10
2
Seated Cable Deadlift
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
45° Hyperextension
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
6
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Modified Zottman Curl
1
8-10 reps
RPE 10
3
Cable Triceps Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Wrist Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Wrist Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
2
Modified Zottman Curl
1
8-10 reps
RPE 10
3
Cable Triceps Kickback
2
8-10 reps
RPE 10
4
Wrist Curl
2
8-10 reps
RPE 10
5
Wrist Extension
2
8-10 reps
RPE 10
6
High-Cable Lateral Raise
2
8-10 reps
RPE 10
7
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
2
Modified Zottman Curl
1
8-10 reps
RPE 10
3
Cable Triceps Kickback
2
8-10 reps
RPE 10
4
Wrist Curl
2
8-10 reps
RPE 10
5
Wrist Extension
2
8-10 reps
RPE 10
6
High-Cable Lateral Raise
2
8-10 reps
RPE 10
7
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
2
Modified Zottman Curl
1
8-10 reps
RPE 10
3
Cable Triceps Kickback
2
8-10 reps
RPE 10
4
Wrist Curl
2
8-10 reps
RPE 10
5
Wrist Extension
2
8-10 reps
RPE 10
6
High-Cable Lateral Raise
2
8-10 reps
RPE 10
7
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
2
Modified Zottman Curl
1
8-10 reps
RPE 10
3
Cable Triceps Kickback
2
8-10 reps
RPE 10
4
Wrist Curl
2
8-10 reps
RPE 10
5
Wrist Extension
2
8-10 reps
RPE 10
6
High-Cable Lateral Raise
2
8-10 reps
RPE 10
7
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
2
Modified Zottman Curl
1
8-10 reps
RPE 10
3
Cable Triceps Kickback
2
8-10 reps
RPE 10
4
Wrist Curl
2
8-10 reps
RPE 10
5
Wrist Extension
2
8-10 reps
RPE 10
6
High-Cable Lateral Raise
2
8-10 reps
RPE 10
7
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Modified Zottman Curl
1
8-10 reps
RPE 10
3
Cable Triceps Kickback
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Wrist Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Wrist Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
2
Modified Zottman Curl
1
8-10 reps
RPE 10
3
Cable Triceps Kickback
2
8-10 reps
RPE 10
4
Wrist Curl
2
8-10 reps
RPE 10
5
Wrist Extension
2
8-10 reps
RPE 10
6
High-Cable Lateral Raise
2
8-10 reps
RPE 10
7
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
2
Modified Zottman Curl
1
8-10 reps
RPE 10
3
Cable Triceps Kickback
2
8-10 reps
RPE 10
4
Wrist Curl
2
8-10 reps
RPE 10
5
Wrist Extension
2
8-10 reps
RPE 10
6
High-Cable Lateral Raise
2
8-10 reps
RPE 10
7
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
2
Modified Zottman Curl
1
8-10 reps
RPE 10
3
Cable Triceps Kickback
2
8-10 reps
RPE 10
4
Wrist Curl
2
8-10 reps
RPE 10
5
Wrist Extension
2
8-10 reps
RPE 10
6
High-Cable Lateral Raise
2
8-10 reps
RPE 10
7
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
2
Modified Zottman Curl
1
8-10 reps
RPE 10
3
Cable Triceps Kickback
2
8-10 reps
RPE 10
4
Wrist Curl
2
8-10 reps
RPE 10
5
Wrist Extension
2
8-10 reps
RPE 10
6
High-Cable Lateral Raise
2
8-10 reps
RPE 10
7
Dead Hang
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
2
Modified Zottman Curl
1
8-10 reps
RPE 10
3
Cable Triceps Kickback
2
8-10 reps
RPE 10
4
Wrist Curl
2
8-10 reps
RPE 10
5
Wrist Extension
2
8-10 reps
RPE 10
6
High-Cable Lateral Raise
2
8-10 reps
RPE 10
7
Dead Hang
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Seated Cable Deadlift
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Dragon Flags
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Cable Deadlift
2
6-8 reps
RPE 10
3
Dragon Flags
2
6-8 reps
RPE 10
4
Hip Thrust (Machine)
2
8-10 reps
RPE 10
5
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Cable Deadlift
2
6-8 reps
RPE 10
3
Dragon Flags
2
6-8 reps
RPE 10
4
Hip Thrust (Machine)
2
8-10 reps
RPE 10
5
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Cable Deadlift
2
6-8 reps
RPE 10
3
Dragon Flags
2
6-8 reps
RPE 10
4
Hip Thrust (Machine)
2
8-10 reps
RPE 10
5
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Cable Deadlift
2
6-8 reps
RPE 10
3
Dragon Flags
2
6-8 reps
RPE 10
4
Hip Thrust (Machine)
2
8-10 reps
RPE 10
5
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Cable Deadlift
2
6-8 reps
RPE 10
3
Dragon Flags
2
6-8 reps
RPE 10
4
Hip Thrust (Machine)
2
8-10 reps
RPE 10
5
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Seated Cable Deadlift
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Dragon Flags
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Abs Crunch (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Cable Deadlift
2
6-8 reps
RPE 10
3
Dragon Flags
2
6-8 reps
RPE 10
4
Hip Thrust (Machine)
2
8-10 reps
RPE 10
5
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Cable Deadlift
2
6-8 reps
RPE 10
3
Dragon Flags
2
6-8 reps
RPE 10
4
Hip Thrust (Machine)
2
8-10 reps
RPE 10
5
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Cable Deadlift
2
6-8 reps
RPE 10
3
Dragon Flags
2
6-8 reps
RPE 10
4
Hip Thrust (Machine)
2
8-10 reps
RPE 10
5
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Cable Deadlift
2
6-8 reps
RPE 10
3
Dragon Flags
2
6-8 reps
RPE 10
4
Hip Thrust (Machine)
2
8-10 reps
RPE 10
5
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Cable Deadlift
2
6-8 reps
RPE 10
3
Dragon Flags
2
6-8 reps
RPE 10
4
Hip Thrust (Machine)
2
8-10 reps
RPE 10
5
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Close-Grip Lat Pulldown
1 Set
1 Set
8-1 Reps
8-1 Reps
@8
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Cable Shrug-In
1 Set
6-8 Reps
@9
4
Chest Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
High-Cable Lateral Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
1-Arm Reverse Pec Deck
1 Set
8-10 Reps
@10
Day 3
1
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Seated Cable Deadlift
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@8
3
45° Hyperextension
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Leg Press (45 Degrees)
1 Set
6-8 Reps
@9
5
Standing Calf Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Abs Crunch (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 1
1
Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Front Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@8
3
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Incline Dumbbell Y-Raise
1 Set
8-10 Reps
@10
5
Wide Grip Pull-Up
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
6
Triceps Pressdown (Bar)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
7
Standing Calf Raise
1 Set
6-8 Reps
@10
Day 4
1
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Modified Zottman Curl
1 Set
8-10 Reps
@10
3
Cable Triceps Kickback
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Wrist Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Wrist Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
High-Cable Lateral Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Dead Hang
2 Sets
@10
Day 5
1
Walking Lunge (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@8
2
Seated Cable Deadlift
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@8
3
Dragon Flags
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Hip Thrust (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Abs Crunch (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10