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Faresarnold 2.0

by Fares A.
1 athletes joined

Program Description

Get jacked

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 22, 2024 08:39
  • Last Edited
    Aug 13, 2025 02:59

Summary

Introducing **Faresarnold 2.0**, a dynamic 12-week program designed for serious lifters looking to elevate their strength and physique. Committing just four days a week, you'll engage in targeted upper and lower body workouts featuring a mix of machine and free weight exercises. Each session is structured to maximize muscle engagement and promote hypertrophy, ensuring you build strength effectively. Whether you're aiming to sculpt your upper body or strengthen your legs, this program provides the comprehensive approach you need to achieve your fitness goals. Get ready to transform your training and unleash your potential!
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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
Leg Curl
1
2
10-15 reps
-
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
-
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
-
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
-
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
-
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
-
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
-
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
-
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
-
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
-
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
-
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-15 reps
-
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Single Arm)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Chest Press (Machine)
1
2
8-12 reps
-
-
RPE 10
4
Bicep Curl (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Single Arm)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Chest Press (Machine)
1
2
8-12 reps
-
-
RPE 10
4
Bicep Curl (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Single Arm)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Chest Press (Machine)
1
2
8-12 reps
-
-
RPE 10
4
Bicep Curl (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Single Arm)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Chest Press (Machine)
1
2
8-12 reps
-
-
RPE 10
4
Bicep Curl (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Single Arm)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Chest Press (Machine)
1
2
8-12 reps
-
-
RPE 10
4
Bicep Curl (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Single Arm)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Chest Press (Machine)
1
2
8-12 reps
-
-
RPE 10
4
Bicep Curl (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Single Arm)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Chest Press (Machine)
1
2
8-12 reps
-
-
RPE 10
4
Bicep Curl (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Single Arm)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Chest Press (Machine)
1
2
8-12 reps
-
-
RPE 10
4
Bicep Curl (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Single Arm)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Chest Press (Machine)
1
2
8-12 reps
-
-
RPE 10
4
Bicep Curl (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Single Arm)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Chest Press (Machine)
1
2
8-12 reps
-
-
RPE 10
4
Bicep Curl (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Single Arm)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Chest Press (Machine)
1
2
8-12 reps
-
-
RPE 10
4
Bicep Curl (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Lat Pulldown (Single Arm)
1
2
8-12 reps
-
RPE 10
RPE 10
3
Chest Press (Machine)
1
2
8-12 reps
-
-
RPE 10
4
Bicep Curl (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Leg Extension
1
2
10-15 reps
-
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Leg Extension
1
2
10-15 reps
-
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Leg Extension
1
2
10-15 reps
-
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Leg Extension
1
2
10-15 reps
-
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Leg Extension
1
2
10-15 reps
-
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Leg Extension
1
2
10-15 reps
-
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Leg Extension
1
2
10-15 reps
-
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Leg Extension
1
2
10-15 reps
-
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Leg Extension
1
2
10-15 reps
-
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Leg Extension
1
2
10-15 reps
-
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Leg Extension
1
2
10-15 reps
-
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Leg Extension
1
2
10-15 reps
-
RPE 10
RPE 10
3
Hip Thrust (Machine)
1
2
8-12 reps
-
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
2
12-15 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Bicep Curl (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Bicep Curl (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Bicep Curl (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Bicep Curl (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Bicep Curl (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Bicep Curl (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Bicep Curl (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Bicep Curl (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Bicep Curl (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Bicep Curl (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Bicep Curl (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
2
8-12 reps
-
RPE 10
RPE 10
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Bicep Curl (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
2
10-15 reps
-
RPE 10
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Shoulder Press (Machine)
1 Set
2 Sets
8-12 Reps
-
@10
@10
2
Lat Pulldown (Single Arm)
1 Set
2 Sets
8-12 Reps
-
@10
@10
3
Chest Press (Machine)
1 Set
2 Sets
8-12 Reps
-
-
@10
4
Bicep Curl (Cable)
1 Set
1 Set
10-15 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
-
@10
@10
Day 1
1
Leg Curl
1 Set
2 Sets
10-15 Reps
-
@10
@10
2
Leg Press (45 Degrees)
1 Set
2 Sets
8-12 Reps
-
@9
@9
3
Hip Thrust (Machine)
1 Set
2 Sets
8-12 Reps
-
@10
@10
4
Calf Raise (Leg Press)
1 Set
2 Sets
12-15 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-12 Reps
-
@10
@10
2
Leg Extension
1 Set
2 Sets
10-15 Reps
-
@10
@10
3
Hip Thrust (Machine)
1 Set
2 Sets
8-12 Reps
-
@10
@10
4
Calf Raise (Leg Press)
1 Set
2 Sets
12-15 Reps
-
@10
@10
Day 4
1
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
-
@10
@10
2
Chest Fly (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
3
Bicep Curl (Cable)
1 Set
2 Sets
10-15 Reps
-
@10
@10
4
Lateral Raise (Cable)
1 Set
2 Sets
10-15 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10-15 Reps
-
@10
@10