logo
BoostcampPNG

Ouadie Split

by Ouadie Z.
8 athletes joined
5.0
(2 ratings)

Program Description

Welcome to your new fitness journey! This program is focused on high-frequency training, aiming to elevate your strength and endurance. Get ready to progress each week by adding more weight and reps, pushing yourself to new limits.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 17, 2024 12:00
  • Last Edited
    Jun 18, 2025 07:58

Summary

The Ouadie Split is a comprehensive 12-week program designed for those ready to elevate their strength training with a focused 5-day split. Each week targets specific muscle groups, including shoulders, triceps, chest, and abs, ensuring balanced development and optimal recovery. With a variety of exercises ranging from dumbbell presses to cable flys, this program caters to all fitness levels while utilizing a full gym setup. Get ready to build muscle, increase strength, and transform your physique with structured, effective workouts!
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
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
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8.5
2
Lateral Raise (Cable)
3
15-17 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
4
Y Raise
2
25 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8.5
2
Lateral Raise (Cable)
3
15-17 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
4
Y Raise
2
25 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8.5
2
Lateral Raise (Cable)
3
15-17 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
4
Y Raise
2
25 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8.5
2
Lateral Raise (Cable)
3
15-17 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
4
Y Raise
2
25 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8.5
2
Lateral Raise (Cable)
3
15-17 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
4
Y Raise
2
25 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 8.5
2
Lateral Raise (Cable)
3
15-17 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8
4
Y Raise
2
25 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
8-10 reps
RPE 8.5
2
Lateral Raise (Cable)
2
15-17 reps
RPE 9
3
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 8
4
Y Raise
2
25 reps
RPE 8
5
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
1B
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 7
3B
Hammer Curl
3
15 reps
RPE 8.5
4A
Y Raise
3
20-25 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
1B
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 7
3B
Hammer Curl
3
15 reps
RPE 8.5
4A
Y Raise
3
20-25 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
1B
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 7
3B
Hammer Curl
3
15 reps
RPE 8.5
4A
Y Raise
3
20-25 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
1B
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 7
3B
Hammer Curl
3
15 reps
RPE 8.5
4A
Y Raise
3
20-25 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
1B
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
2A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
2B
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 7
3B
Hammer Curl
3
15 reps
RPE 8.5
4A
Y Raise
3
20-25 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
6
Tricep Kickback
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7.5
5
Preacher Curl (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7.5
5
Preacher Curl (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7.5
5
Preacher Curl (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7.5
5
Preacher Curl (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7.5
5
Preacher Curl (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
8 reps
RPE 8.5
2
Seated Row (Cable)
3
10-12 reps
RPE 7
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7.5
5
Preacher Curl (Barbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
2
8 reps
RPE 8.5
2
Seated Row (Cable)
2
10-12 reps
RPE 7
3
Pull-Up (Bodyweight)
2
8 reps
RPE 8
4
Shrug (Dumbbell)
2
12-15 reps
RPE 7.5
5
Preacher Curl (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
2
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15-20 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Stiff Leg Deadlift
3
8-10 reps
RPE 8.5
5
Straight Leg Calf Raise
6
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15-20 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Stiff Leg Deadlift
3
8-10 reps
RPE 8.5
5
Straight Leg Calf Raise
6
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15-20 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Stiff Leg Deadlift
3
8-10 reps
RPE 8.5
5
Straight Leg Calf Raise
6
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15-20 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Stiff Leg Deadlift
3
8-10 reps
RPE 8.5
5
Straight Leg Calf Raise
6
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15-20 reps
RPE 8
2
Squat (Smith Machine)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
4
Stiff Leg Deadlift
3
8-10 reps
RPE 8.5
5
Straight Leg Calf Raise
6
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10 reps
RPE 7
4
Dip (Bodyweight)
2
7-10 reps
RPE 8.5
5
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10 reps
RPE 7
4
Dip (Bodyweight)
2
7-10 reps
RPE 8.5
5
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10 reps
RPE 7
4
Dip (Bodyweight)
2
7-10 reps
RPE 8.5
5
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10 reps
RPE 7
4
Dip (Bodyweight)
2
7-10 reps
RPE 8.5
5
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10 reps
RPE 7
4
Dip (Bodyweight)
2
7-10 reps
RPE 8.5
5
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10 reps
RPE 7
4
Dip (Bodyweight)
2
7-10 reps
RPE 8.5
5
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
2
Chest Fly (Machine)
2
12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10 reps
RPE 7
4
Dip (Bodyweight)
2
7-10 reps
RPE 8.5
5
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8.5
4
Barbell Row
3
8-10 reps
RPE 7.5
5
Chest Fly (Cable)
3
15 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8.5
4
Barbell Row
3
8-10 reps
RPE 7.5
5
Chest Fly (Cable)
3
15 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8.5
4
Barbell Row
3
8-10 reps
RPE 7.5
5
Chest Fly (Cable)
3
15 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8.5
4
Barbell Row
3
8-10 reps
RPE 7.5
5
Chest Fly (Cable)
3
15 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 8.5
4
Barbell Row
3
8-10 reps
RPE 7.5
5
Chest Fly (Cable)
3
15 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 7.5
2
Squat (Smith Machine)
3
12-15 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 8
4
Sissy Squat
3
12 reps
RPE 7.5
5
Straight Leg Calf Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 7.5
2
Squat (Smith Machine)
3
12-15 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 8
4
Sissy Squat
3
12 reps
RPE 7.5
5
Straight Leg Calf Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 7.5
2
Squat (Smith Machine)
3
12-15 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 8
4
Sissy Squat
3
12 reps
RPE 7.5
5
Straight Leg Calf Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 7.5
2
Squat (Smith Machine)
3
12-15 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 8
4
Sissy Squat
3
12 reps
RPE 7.5
5
Straight Leg Calf Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 7.5
2
Squat (Smith Machine)
3
12-15 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 8
4
Sissy Squat
3
12 reps
RPE 7.5
5
Straight Leg Calf Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 7.5
2
Squat (Smith Machine)
3
12-15 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 8
4
Sissy Squat
3
12 reps
RPE 7.5
5
Straight Leg Calf Raise
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10-12 reps
RPE 7.5
2
Squat (Smith Machine)
2
12-15 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 8
4
Sissy Squat
2
12 reps
RPE 7.5
5
Straight Leg Calf Raise
2
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 7
7
Straight Leg Calf Raise
3
20 reps
RPE 7.5
8
Cable Crunch
3
15-20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 7
7
Straight Leg Calf Raise
3
20 reps
RPE 7.5
8
Cable Crunch
3
15-20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 7
7
Straight Leg Calf Raise
3
20 reps
RPE 7.5
8
Cable Crunch
3
15-20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 7
7
Straight Leg Calf Raise
3
20 reps
RPE 7.5
8
Cable Crunch
3
15-20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
2
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Barbell)
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Hammer Curl
3
8-10 reps
RPE 7
7
Straight Leg Calf Raise
3
20 reps
RPE 7.5
8
Cable Crunch
3
15-20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
2
Barbell Row
2
6-8 reps
RPE 7.5
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
10 reps
RPE 9
8
Bicep Curl (Cable)
2
10 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
2
Barbell Row
2
6-8 reps
RPE 7.5
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
10 reps
RPE 9
8
Bicep Curl (Cable)
2
10 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
2
Barbell Row
2
6-8 reps
RPE 7.5
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
10 reps
RPE 9
8
Bicep Curl (Cable)
2
10 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
2
Barbell Row
2
6-8 reps
RPE 7.5
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
10 reps
RPE 9
8
Bicep Curl (Cable)
2
10 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
2
Barbell Row
2
6-8 reps
RPE 7.5
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
10 reps
RPE 9
8
Bicep Curl (Cable)
2
10 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
2
Barbell Row
2
6-8 reps
RPE 7.5
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
10 reps
RPE 9
8
Bicep Curl (Cable)
2
10 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
2
Barbell Row
2
6-8 reps
RPE 7.5
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
10 reps
RPE 9
8
Bicep Curl (Cable)
2
10 reps
RPE 8
9
Reverse Bicep Curl (EZ Bar)
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8.5
2
Pec Fly (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 8.5
6
Squat (Paused)
3
8 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
8
Rear Delt Fly (Machine)
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8.5
2
Pec Fly (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 8.5
6
Squat (Paused)
3
8 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
8
Rear Delt Fly (Machine)
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8.5
2
Pec Fly (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 8.5
6
Squat (Paused)
3
8 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
8
Rear Delt Fly (Machine)
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8.5
2
Pec Fly (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 8.5
6
Squat (Paused)
3
8 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
8
Rear Delt Fly (Machine)
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8.5
2
Pec Fly (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8.5
5
Leg Press
3
15 reps
RPE 8.5
6
Squat (Paused)
3
8 reps
RPE 8.5
7
Lateral Raise (Cable)
3
15-17 reps
RPE 7.5
8
Rear Delt Fly (Machine)
3
20 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Shoulder Press (Plate Loaded)
3 Sets
8-10 Reps
@8.5
2
Lateral Raise (Cable)
3 Sets
15-17 Reps
@9
3
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8
4
Y Raise
2 Sets
25 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@7.5
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
2
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
3
Chest Fly (Cable)
2 Sets
10 Reps
@7
4
Dip (Bodyweight)
2 Sets
7-10 Reps
@8.5
5
Cable Crunch
3 Sets
15 Reps
@8
Day 4
1
Leg Curl
3 Sets
10-12 Reps
@7.5
2
Squat (Smith Machine)
3 Sets
12-15 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@8
4
Sissy Squat
3 Sets
12 Reps
@7.5
5
Straight Leg Calf Raise
3 Sets
20 Reps
@9.5
Day 5
1
Lat Pulldown (Single Arm)
2 Sets
8-10 Reps
@8
2
Barbell Row
2 Sets
6-8 Reps
@7.5
3
Bench Press (Barbell)
2 Sets
6-8 Reps
@9
4
Incline Bench Press (Smith Machine)
2 Sets
10-12 Reps
@9
5A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
7
Single Arm Pushdown
2 Sets
10 Reps
@9
8
Bicep Curl (Cable)
2 Sets
10 Reps
@8
9
Reverse Bicep Curl (EZ Bar)
2 Sets
20 Reps
@8
Day 2
1
One Arm Bent Over Row
3 Sets
8 Reps
@8.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@7
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
4
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7.5
5
Preacher Curl (Barbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8.5
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
Boostcamp UserMan
a year ago
6 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
not gonna lie, it's so difficult to stay consistent with a fitness journey. Whether it's eating, exercising or working on my mental state. Your tips and relatability in this program makes it easier and I actually feel motivated , ⚔️⚔️⚔️the best ⚔️⚔️⚔️