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ALLAH ÜST VÜCUT

by Anıl Alp K.

Program Description

allah üst vücut

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 01, 2025 12:07
  • Last Edited
    Jun 18, 2025 10:20

Summary

Unleash your upper body potential with the ALLAH ÜST VÜCUT program! Over 12 weeks, you'll engage in a focused 4-day training split designed to sculpt and strengthen your back, shoulders, and arms. Each session combines essential exercises like Pull-Ups, Bench Press, and Lateral Raises, ensuring you build muscle and improve your performance. With a mix of machines and free weights, this program is perfect for lifters ready to elevate their strength and aesthetics. Get ready to transform your upper body and achieve your fitness goals!
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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
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Lat Pulldown
1
1
10 reps
8 reps
RPE 9.5
RPE 10
3
Chest Supported Row (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Bench Press (Smith Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
5
Pec Deck (Machine)
1
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
10 reps
6 reps
RPE 10
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
10 reps
8 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
6 reps
RPE 10
RPE 10
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 10
RPE 10
10
Hammer Curl
1
2
6 reps
4 reps
RPE 10
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Assisted)
1 Set
1 Set
8 Reps
6 Reps
@9.5
@10
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
4
Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@9.5
5
Pec Deck (Machine)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
@10
@10
@10
7
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
6 Reps
@10
@10
@10
9
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
10
Hammer Curl
1 Set
2 Sets
6 Reps
4 Reps
@10
@10
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
8 Reps
6 Reps
@9.5
@10
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
4
Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@9.5
5
Pec Deck (Machine)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
@10
@10
@10
7
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
6 Reps
@10
@10
@10
9
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
10
Hammer Curl
1 Set
2 Sets
6 Reps
4 Reps
@10
@10
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
8 Reps
6 Reps
@9.5
@10
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
4
Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@9.5
5
Pec Deck (Machine)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
@10
@10
@10
7
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
6 Reps
@10
@10
@10
9
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
10
Hammer Curl
1 Set
2 Sets
6 Reps
4 Reps
@10
@10
Day 4
1
Pull-Up (Assisted)
1 Set
1 Set
8 Reps
6 Reps
@9.5
@10
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
4
Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@9.5
5
Pec Deck (Machine)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@10
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
@10
@10
@10
7
Shoulder Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@10
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
6 Reps
@10
@10
@10
9
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@10
@10
10
Hammer Curl
1 Set
2 Sets
6 Reps
4 Reps
@10
@10