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BoostcampPNG

Torso & Limbs Rework

by fishh s

Program Description

Strength & hypetrophy friendly program

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 12, 2025 06:41
  • Last Edited
    Nov 13, 2025 05:25
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Upper Back
12.1%
Chest
10.4%
Front Delts
9.7%
Forearms
8.8%
Biceps
8.8%
Middle Delts
7.1%
Lats
5.9%
Rear Delts
4.8%
Calves
4.6%
Glutes
3.5%
Hamstrings
3.4%
Lower Back
2.7%
Quadriceps
2%
Abs
1.6%
Adductors
0.7%
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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 (Barbell)
2
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9.5
3
Chest Fly (Machine)
3
6-10 reps
RPE 9.5
4
Lat Pulldown
3
6-8 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9.5
3
Chest Fly (Machine)
3
6-10 reps
RPE 9.5
4
Lat Pulldown
3
6-8 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9.5
3
Chest Fly (Machine)
3
6-10 reps
RPE 9.5
4
Lat Pulldown
3
6-8 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9.5
3
Chest Fly (Machine)
3
6-10 reps
RPE 9.5
4
Lat Pulldown
3
6-8 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9.5
3
Chest Fly (Machine)
3
6-10 reps
RPE 9.5
4
Lat Pulldown
3
6-8 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9.5
3
Chest Fly (Machine)
3
6-10 reps
RPE 9.5
4
Lat Pulldown
3
6-8 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9.5
3
Chest Fly (Machine)
3
6-10 reps
RPE 9.5
4
Lat Pulldown
3
6-8 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9.5
3
Chest Fly (Machine)
3
6-10 reps
RPE 9.5
4
Lat Pulldown
3
6-8 reps
RPE 9.5
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
3
Lying Leg Curl
2
5-10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6-12 reps
RPE 9.5
5
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9.5
8
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
9
Back Extension
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
3
Lying Leg Curl
2
5-10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6-12 reps
RPE 9.5
5
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9.5
8
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
9
Back Extension
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
3
Lying Leg Curl
2
5-10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6-12 reps
RPE 9.5
5
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9.5
8
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
9
Back Extension
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
3
Lying Leg Curl
2
5-10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6-12 reps
RPE 9.5
5
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9.5
8
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
9
Back Extension
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
3
Lying Leg Curl
2
5-10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6-12 reps
RPE 9.5
5
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9.5
8
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
9
Back Extension
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
3
Lying Leg Curl
2
5-10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6-12 reps
RPE 9.5
5
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9.5
8
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
9
Back Extension
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
3
Lying Leg Curl
2
5-10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6-12 reps
RPE 9.5
5
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9.5
8
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
9
Back Extension
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
3
Lying Leg Curl
2
5-10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
2
6-12 reps
RPE 9.5
5
Overhead Extension (Dumbbell)
3
6-10 reps
RPE 9.5
6
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9.5
7
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9.5
8
Skull Crusher (Barbell)
2
6-10 reps
RPE 9.5
9
Back Extension
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
6-10 reps
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
RPE 9.5
3
Seated Military Press (Smith Machine)
3
5-9 reps
RPE 9.5
4
Power Shrug
3
6-12 reps
RPE 9.5
5
Wrist Curls
3
6-12 reps
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
6-10 reps
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
RPE 9.5
3
Seated Military Press (Smith Machine)
3
5-9 reps
RPE 9.5
4
Power Shrug
3
6-12 reps
RPE 9.5
5
Wrist Curls
3
6-12 reps
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
6-10 reps
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
RPE 9.5
3
Seated Military Press (Smith Machine)
3
5-9 reps
RPE 9.5
4
Power Shrug
3
6-12 reps
RPE 9.5
5
Wrist Curls
3
6-12 reps
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
6-10 reps
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
RPE 9.5
3
Seated Military Press (Smith Machine)
3
5-9 reps
RPE 9.5
4
Power Shrug
3
6-12 reps
RPE 9.5
5
Wrist Curls
3
6-12 reps
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
6-10 reps
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
RPE 9.5
3
Seated Military Press (Smith Machine)
3
5-9 reps
RPE 9.5
4
Power Shrug
3
6-12 reps
RPE 9.5
5
Wrist Curls
3
6-12 reps
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
6-10 reps
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
RPE 9.5
3
Seated Military Press (Smith Machine)
3
5-9 reps
RPE 9.5
4
Power Shrug
3
6-12 reps
RPE 9.5
5
Wrist Curls
3
6-12 reps
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
6-10 reps
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
RPE 9.5
3
Seated Military Press (Smith Machine)
3
5-9 reps
RPE 9.5
4
Power Shrug
3
6-12 reps
RPE 9.5
5
Wrist Curls
3
6-12 reps
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
6-10 reps
RPE 9.5
2
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
RPE 9.5
3
Seated Military Press (Smith Machine)
3
5-9 reps
RPE 9.5
4
Power Shrug
3
6-12 reps
RPE 9.5
5
Wrist Curls
3
6-12 reps
RPE 9.5
6
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Chest Fly (Cable)
3
6-10 reps
RPE 9.5
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 9.5
7
Skull Crusher (Dumbbell)
2
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Chest Fly (Cable)
3
6-10 reps
RPE 9.5
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 9.5
7
Skull Crusher (Dumbbell)
2
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Chest Fly (Cable)
3
6-10 reps
RPE 9.5
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 9.5
7
Skull Crusher (Dumbbell)
2
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Chest Fly (Cable)
3
6-10 reps
RPE 9.5
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 9.5
7
Skull Crusher (Dumbbell)
2
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Chest Fly (Cable)
3
6-10 reps
RPE 9.5
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 9.5
7
Skull Crusher (Dumbbell)
2
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Chest Fly (Cable)
3
6-10 reps
RPE 9.5
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 9.5
7
Skull Crusher (Dumbbell)
2
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Chest Fly (Cable)
3
6-10 reps
RPE 9.5
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 9.5
7
Skull Crusher (Dumbbell)
2
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Chest Fly (Cable)
3
6-10 reps
RPE 9.5
4
Lateral Raise (Cable)
3
8-12 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 9.5
7
Skull Crusher (Dumbbell)
2
6-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
8-12 reps
RPE 9.5
2
Lat Pulldown
2
6-8 reps
RPE 9.5
3
Pendlay Row
2
5-8 reps
RPE 9.5
4
High Row
2
6-10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9.5
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
8-12 reps
RPE 9.5
2
Lat Pulldown
2
6-8 reps
RPE 9.5
3
Pendlay Row
2
5-8 reps
RPE 9.5
4
High Row
2
6-10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9.5
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
8-12 reps
RPE 9.5
2
Lat Pulldown
2
6-8 reps
RPE 9.5
3
Pendlay Row
2
5-8 reps
RPE 9.5
4
High Row
2
6-10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9.5
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
8-12 reps
RPE 9.5
2
Lat Pulldown
2
6-8 reps
RPE 9.5
3
Pendlay Row
2
5-8 reps
RPE 9.5
4
High Row
2
6-10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9.5
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
8-12 reps
RPE 9.5
2
Lat Pulldown
2
6-8 reps
RPE 9.5
3
Pendlay Row
2
5-8 reps
RPE 9.5
4
High Row
2
6-10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9.5
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
8-12 reps
RPE 9.5
2
Lat Pulldown
2
6-8 reps
RPE 9.5
3
Pendlay Row
2
5-8 reps
RPE 9.5
4
High Row
2
6-10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9.5
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
8-12 reps
RPE 9.5
2
Lat Pulldown
2
6-8 reps
RPE 9.5
3
Pendlay Row
2
5-8 reps
RPE 9.5
4
High Row
2
6-10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9.5
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Rear Delt Cable Fly
4
8-12 reps
RPE 9.5
2
Lat Pulldown
2
6-8 reps
RPE 9.5
3
Pendlay Row
2
5-8 reps
RPE 9.5
4
High Row
2
6-10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 9.5
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 9.5
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
6-10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9.5
5
Power Shrug
3
6-12 reps
RPE 9.5
6
Wrist Curls
3
6-10 reps
RPE 9.5
7
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
6-10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9.5
5
Power Shrug
3
6-12 reps
RPE 9.5
6
Wrist Curls
3
6-10 reps
RPE 9.5
7
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
6-10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9.5
5
Power Shrug
3
6-12 reps
RPE 9.5
6
Wrist Curls
3
6-10 reps
RPE 9.5
7
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
6-10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9.5
5
Power Shrug
3
6-12 reps
RPE 9.5
6
Wrist Curls
3
6-10 reps
RPE 9.5
7
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
6-10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9.5
5
Power Shrug
3
6-12 reps
RPE 9.5
6
Wrist Curls
3
6-10 reps
RPE 9.5
7
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
6-10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9.5
5
Power Shrug
3
6-12 reps
RPE 9.5
6
Wrist Curls
3
6-10 reps
RPE 9.5
7
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
6-10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9.5
5
Power Shrug
3
6-12 reps
RPE 9.5
6
Wrist Curls
3
6-10 reps
RPE 9.5
7
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
6-10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
3
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9.5
5
Power Shrug
3
6-12 reps
RPE 9.5
6
Wrist Curls
3
6-10 reps
RPE 9.5
7
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@9.5
2
Incline Bench Press (Dumbbell)
2 Sets
6-9 Reps
@9.5
3
Chest Fly (Machine)
3 Sets
6-10 Reps
@9.5
4
Lat Pulldown
3 Sets
6-8 Reps
@9.5
5
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@9.5
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9.5
Day 3
1
Calf Raise (Leg Press)
4 Sets
6-10 Reps
@9.5
2
Single Arm Rear Delt Fly (Cable)
3 Sets
8-12 Reps
@9.5
3
Seated Military Press (Smith Machine)
3 Sets
5-9 Reps
@9.5
4
Power Shrug
3 Sets
6-12 Reps
@9.5
5
Wrist Curls
3 Sets
6-12 Reps
@9.5
6
Reverse Wrist Curl (Dumbbell)
3 Sets
6-12 Reps
@9.5
Day 4
1
Incline Bench Press (Barbell)
2 Sets
4-8 Reps
@9.5
2
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9.5
3
Chest Fly (Cable)
3 Sets
6-10 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9.5
5
Overhead Tricep Extension (Cable)
3 Sets
6-12 Reps
@9.5
6
Tricep Pushdown (Cable)
2 Sets
6-12 Reps
@9.5
7
Skull Crusher (Dumbbell)
2 Sets
6-12 Reps
@9.5
Day 5
1
Single Arm Rear Delt Cable Fly
4 Sets
8-12 Reps
@9.5
2
Lat Pulldown
2 Sets
6-8 Reps
@9.5
3
Pendlay Row
2 Sets
5-8 Reps
@9.5
4
High Row
2 Sets
6-10 Reps
@9.5
5
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@9.5
6
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@9.5
7
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@9.5
Day 6
1
Calf Raise (Leg Press)
4 Sets
6-10 Reps
@9.5
2
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9.5
3
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9.5
4
Seated Shoulder Press (Dumbbell)
2 Sets
5-8 Reps
@9.5
5
Power Shrug
3 Sets
6-12 Reps
@9.5
6
Wrist Curls
3 Sets
6-10 Reps
@9.5
7
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
@9.5
Day 2
1
Squat (Barbell)
3 Sets
2-5 Reps
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9.5
3
Lying Leg Curl
2 Sets
5-10 Reps
@9.5
4
Tricep Pushdown (Cable)
2 Sets
6-12 Reps
@9.5
5
Overhead Extension (Dumbbell)
3 Sets
6-10 Reps
@9.5
6
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
@9.5
7
Incline Curl (Dumbbell)
3 Sets
6-8 Reps
@9.5
8
Skull Crusher (Barbell)
2 Sets
6-10 Reps
@9.5
9
Back Extension
3 Sets
8-12 Reps
@9.5