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BoostcampPNG

Offseason Mr Olympia

by Aryan Lifts

Program Description

Look aesthetic prioritising V Taper and Arm Growth.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 28, 2024 02:31
  • Last Edited
    Nov 12, 2024 03:54

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
Triceps
11.5%
Middle Delts
11.5%
Biceps
11.5%
Front Delts
10.7%
Chest
9.9%
Upper Back
9.1%
Lats
9.1%
Quadriceps
5.9%
Forearms
5.5%
Hamstrings
4.7%
Abs
3.6%
Glutes
2.4%
Calves
2%
Rear Delts
1.6%
Adductors
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
12 reps
14 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Upright Row (Cable)
1
1
14 reps
14 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
12 reps
14 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Upright Row (Cable)
1
1
14 reps
14 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
12 reps
14 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Upright Row (Cable)
1
1
14 reps
14 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
12 reps
14 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Upright Row (Cable)
1
1
14 reps
14 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
12 reps
14 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Upright Row (Cable)
1
1
14 reps
14 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
12 reps
14 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Upright Row (Cable)
1
1
14 reps
14 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
12 reps
14 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Upright Row (Cable)
1
1
14 reps
14 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
12 reps
14 reps
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Upright Row (Cable)
1
1
14 reps
14 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
8 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Seated Row (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
14 reps
16 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Seated Row (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
14 reps
16 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Seated Row (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
14 reps
16 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Seated Row (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
14 reps
16 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Seated Row (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
14 reps
16 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Seated Row (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
14 reps
16 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Seated Row (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
14 reps
16 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Seated Row (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 10
3
Chest Press (Machine)
1
1
8 reps
10 reps
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
14 reps
16 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9.5
2
Leg Extension
2
1
14 reps
14 reps
RPE 8
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Standing Calf Raise
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9.5
2
Leg Extension
2
1
14 reps
14 reps
RPE 8
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Standing Calf Raise
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9.5
2
Leg Extension
2
1
14 reps
14 reps
RPE 8
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Standing Calf Raise
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9.5
2
Leg Extension
2
1
14 reps
14 reps
RPE 8
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Standing Calf Raise
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9.5
2
Leg Extension
2
1
14 reps
14 reps
RPE 8
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Standing Calf Raise
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9.5
2
Leg Extension
2
1
14 reps
14 reps
RPE 8
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Standing Calf Raise
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9.5
2
Leg Extension
2
1
14 reps
14 reps
RPE 8
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Standing Calf Raise
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9.5
2
Leg Extension
2
1
14 reps
14 reps
RPE 8
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Standing Calf Raise
1
1
10 reps
8 reps
RPE 8
RPE 10
5
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
8 reps
10 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
14 reps
18 reps
RPE 8
RPE 10
5
Bench Press (Dumbbell)
1
1
8 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
8 reps
10 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
14 reps
18 reps
RPE 8
RPE 10
5
Bench Press (Dumbbell)
1
1
8 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
8 reps
10 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
14 reps
18 reps
RPE 8
RPE 10
5
Bench Press (Dumbbell)
1
1
8 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
8 reps
10 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
14 reps
18 reps
RPE 8
RPE 10
5
Bench Press (Dumbbell)
1
1
8 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
8 reps
10 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
14 reps
18 reps
RPE 8
RPE 10
5
Bench Press (Dumbbell)
1
1
8 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
8 reps
10 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
14 reps
18 reps
RPE 8
RPE 10
5
Bench Press (Dumbbell)
1
1
8 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
8 reps
10 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
14 reps
18 reps
RPE 8
RPE 10
5
Bench Press (Dumbbell)
1
1
8 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lateral Raise (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
8 reps
10 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
14 reps
18 reps
RPE 8
RPE 10
5
Bench Press (Dumbbell)
1
1
8 reps
10 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
12 reps
14 reps
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 10
4
Hammer Curl
1
1
8 reps
10 reps
RPE 8
RPE 10
5
Wrist Curls
2
20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
2
Pec Fly (Dumbbell)
1 Set
1 Set
12 Reps
14 Reps
@8
@10
3
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Upright Row (Cable)
1 Set
1 Set
14 Reps
14 Reps
@8
@10
5
Lat Pulldown
1 Set
1 Set
8 Reps
12 Reps
@9
@10
Day 2
1
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
@8
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
14 Reps
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@8
@10
5
Wrist Curls
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2
Seated Row (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
3
Chest Press (Machine)
1 Set
1 Set
8 Reps
10 Reps
@9
@10
4
Incline Chest Fly (Dumbbell)
1 Set
1 Set
14 Reps
16 Reps
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@10
@10
Day 4
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@9
@9.5
2
Leg Extension
2 Sets
1 Set
14 Reps
14 Reps
@8
@10
3
Leg Curl
3 Sets
12 Reps
@10
4
Standing Calf Raise
1 Set
1 Set
10 Reps
8 Reps
@8
@10
5
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 6
1
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
12 Reps
@8
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
14 Reps
@9
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
12 Reps
@9
@10
4
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@8
@10
5
Wrist Curls
2 Sets
20 Reps
@10
Day 5
1
Lateral Raise (Cable)
2 Sets
10 Reps
@10
2
Lateral Raise (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@10
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
10 Reps
@8
@10
4
Lat Prayer
1 Set
1 Set
14 Reps
18 Reps
@8
@10
5
Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@8
@10