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BoostcampPNG

Min-Max Program

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 02, 2025 11:49
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13%
Triceps
11.2%
Glutes
10.6%
Upper Back
8%
Forearms
8%
Middle Delts
7.7%
Lats
7.4%
Quadriceps
6.6%
Chest
5.3%
Abs
5.3%
Lower Back
4.3%
Calves
4%
Biceps
2.9%
Front Delts
2.7%
Neck
1.3%
Rear Delts
1.3%
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
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
Seated Cable Deadlift
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
8
Dragon Flags
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
9
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
Seated Cable Deadlift
2
6-8 reps
RPE 10
8
Dragon Flags
2
6-8 reps
RPE 10
9
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
Seated Cable Deadlift
2
6-8 reps
RPE 10
8
Dragon Flags
2
6-8 reps
RPE 10
9
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
Seated Cable Deadlift
2
6-8 reps
RPE 10
8
Dragon Flags
2
6-8 reps
RPE 10
9
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
Seated Cable Deadlift
2
6-8 reps
RPE 10
8
Dragon Flags
2
6-8 reps
RPE 10
9
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
Seated Cable Deadlift
2
6-8 reps
RPE 10
8
Dragon Flags
2
6-8 reps
RPE 10
9
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
Seated Cable Deadlift
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
8
Dragon Flags
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
9
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
Seated Cable Deadlift
2
6-8 reps
RPE 10
8
Dragon Flags
2
6-8 reps
RPE 10
9
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
Seated Cable Deadlift
2
6-8 reps
RPE 10
8
Dragon Flags
2
6-8 reps
RPE 10
9
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
Seated Cable Deadlift
2
6-8 reps
RPE 10
8
Dragon Flags
2
6-8 reps
RPE 10
9
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
Seated Cable Deadlift
2
6-8 reps
RPE 10
8
Dragon Flags
2
6-8 reps
RPE 10
9
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
Seated Cable Deadlift
2
6-8 reps
RPE 10
8
Dragon Flags
2
6-8 reps
RPE 10
9
Dead Hang
2
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 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
Seated Cable Deadlift
1 Set
1 Set
6-8 Reps
6-8 Reps
@7
@8
8
Dragon Flags
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
9
Dead Hang
2 Sets
@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