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Phat Ape

by Frank T.
5 athletes joined
5.0
(1 rating)

Program Description

Linear Wave Progression Body building program based on Eric Helm’s Intermediate sample program.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 05, 2024 08:32
  • Last Edited
    Jul 01, 2024 06:08
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Deadlift (Barbell)
1
3
6 reps
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 8
3
Leg Press
1
2
16 reps
16 reps
RPE 8
4
Seated Hamstring Curl
1
2
12 reps
12 reps
RPE 8
5
Standing Calf Raise
1
2
3
1
1
1
30 reps
15 reps
10 reps
20 reps
6 reps
5 reps
RPE 10
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 8
3
Leg Press
1
2
14 reps
14 reps
RPE 8
4
Seated Hamstring Curl
1
2
10 reps
10 reps
RPE 8
5
Standing Calf Raise
1
2
3
1
1
1
30 reps
15 reps
10 reps
20 reps
6 reps
5 reps
RPE 10
6
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
3
Leg Press
1
2
12 reps
12 reps
RPE 8
4
Seated Hamstring Curl
1
2
8 reps
8 reps
RPE 8
5
Standing Calf Raise
1
2
3
1
1
1
30 reps
15 reps
10 reps
20 reps
6 reps
5 reps
RPE 10
6
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
3
Leg Press
2
12 reps
4
Seated Hamstring Curl
2
8 reps
5
Standing Calf Raise
1
1
2
1
1
30 reps
15 reps
10 reps
20 reps
6 reps
RPE 10
6
Face Pull
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
6 reps
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 8
3
Leg Press
1
2
16 reps
16 reps
RPE 8
4
Seated Hamstring Curl
1
2
12 reps
12 reps
RPE 8
5
Standing Calf Raise
1
2
3
1
1
1
30 reps
15 reps
10 reps
20 reps
6 reps
5 reps
RPE 10
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 8
3
Leg Press
1
2
14 reps
14 reps
RPE 8
4
Seated Hamstring Curl
1
2
10 reps
10 reps
RPE 8
5
Standing Calf Raise
1
2
3
1
1
1
30 reps
15 reps
10 reps
20 reps
6 reps
5 reps
RPE 10
6
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
3
Leg Press
1
2
12 reps
12 reps
RPE 8
4
Seated Hamstring Curl
1
2
8 reps
8 reps
RPE 8
5
Standing Calf Raise
1
2
3
1
1
1
30 reps
15 reps
10 reps
20 reps
6 reps
5 reps
RPE 10
6
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
3
Leg Press
2
12 reps
4
Seated Hamstring Curl
2
8 reps
5
Standing Calf Raise
1
1
2
1
1
30 reps
15 reps
10 reps
20 reps
6 reps
RPE 10
6
Face Pull
2
12-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
6 reps
6 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
2
10 reps
10 reps
RPE 8
3
Leg Press
1
2
16 reps
16 reps
RPE 8
4
Seated Hamstring Curl
1
2
12 reps
12 reps
RPE 8
5
Standing Calf Raise
1
2
3
1
1
1
30 reps
15 reps
10 reps
20 reps
6 reps
5 reps
RPE 10
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
2
8 reps
8 reps
RPE 8
3
Leg Press
1
2
14 reps
14 reps
RPE 8
4
Seated Hamstring Curl
1
2
10 reps
10 reps
RPE 8
5
Standing Calf Raise
1
2
3
1
1
1
30 reps
15 reps
10 reps
20 reps
6 reps
5 reps
RPE 10
6
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
3
Leg Press
1
2
12 reps
12 reps
RPE 8
4
Seated Hamstring Curl
1
2
8 reps
8 reps
RPE 8
5
Standing Calf Raise
1
2
3
1
1
1
30 reps
15 reps
10 reps
20 reps
6 reps
5 reps
RPE 10
6
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
3
Leg Press
2
12 reps
4
Seated Hamstring Curl
2
8 reps
5
Standing Calf Raise
1
1
2
1
1
30 reps
15 reps
10 reps
20 reps
6 reps
RPE 10
6
Face Pull
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6 reps
6 reps
RPE 8
2
Pendlay Row
1
3
6 reps
6 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
1
2
12 reps
12 reps
RPE 8
4
Chin-Up (Weighted)
1
2
8 reps
8 reps
RPE 8
5
Bicep Curl (Cable)
1
2
12 reps
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Pendlay Row
1
3
5 reps
5 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8
4
Chin-Up (Weighted)
1
2
7 reps
7 reps
RPE 8
5
Bicep Curl (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
4 reps
RPE 8
2
Pendlay Row
1
3
4 reps
4 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
4
Chin-Up (Weighted)
1
2
6 reps
6 reps
RPE 8
5
Bicep Curl (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
2
Pendlay Row
2
4 reps
3
Seated Overhead Press (Dumbbell)
2
8 reps
4
Chin-Up (Weighted)
2
6 reps
5
Bicep Curl (Cable)
2
12-15 reps
6
Overhead Tricep Extension (Cable)
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6 reps
6 reps
RPE 8
2
Pendlay Row
1
3
6 reps
6 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
1
2
12 reps
12 reps
RPE 8
4
Chin-Up (Weighted)
1
2
8 reps
8 reps
RPE 8
5
Bicep Curl (Cable)
1
2
12 reps
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Pendlay Row
1
3
5 reps
5 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8
4
Chin-Up (Weighted)
1
2
7 reps
7 reps
RPE 8
5
Bicep Curl (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
4 reps
RPE 8
2
Pendlay Row
1
3
4 reps
4 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
4
Chin-Up (Weighted)
1
2
6 reps
6 reps
RPE 8
5
Bicep Curl (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
2
Pendlay Row
2
4 reps
3
Seated Overhead Press (Dumbbell)
2
8 reps
4
Chin-Up (Weighted)
2
6 reps
5
Bicep Curl (Cable)
2
12-15 reps
6
Overhead Tricep Extension (Cable)
2
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6 reps
6 reps
RPE 8
2
Pendlay Row
1
3
6 reps
6 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
1
2
12 reps
12 reps
RPE 8
4
Chin-Up (Weighted)
1
2
8 reps
8 reps
RPE 8
5
Bicep Curl (Cable)
1
2
12 reps
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Pendlay Row
1
3
5 reps
5 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8
4
Chin-Up (Weighted)
1
2
7 reps
7 reps
RPE 8
5
Bicep Curl (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4 reps
4 reps
RPE 8
2
Pendlay Row
1
3
4 reps
4 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
4
Chin-Up (Weighted)
1
2
6 reps
6 reps
RPE 8
5
Bicep Curl (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
2
Pendlay Row
2
4 reps
3
Seated Overhead Press (Dumbbell)
2
8 reps
4
Chin-Up (Weighted)
2
6 reps
5
Bicep Curl (Cable)
2
12-15 reps
6
Overhead Tricep Extension (Cable)
2
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
12 reps
12 reps
RPE 8
3
Leg Extension
1
2
12 reps
12 reps
RPE 8
4
Dip (Weighted)
1
2
12 reps
12 reps
RPE 8
5
Cable Crunch
1
2
12 reps
12 reps
RPE 8
6
Seated Calf Raise
1
2
20 reps
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
3
Leg Extension
1
2
10 reps
10 reps
RPE 8
4
Dip (Weighted)
1
2
10 reps
10 reps
RPE 8
5
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 8
6
Seated Calf Raise
1
2
3
1
1
1
20 reps
15 reps
10 reps
5 reps
8 reps
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 8
3
Leg Extension
1
2
8 reps
8 reps
RPE 8
4
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
6
Seated Calf Raise
1
2
3
2
1
20 reps
15 reps
10 reps
8 reps
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
2
Romanian Deadlift (Dumbbell)
2
8 reps
3
Leg Extension
2
8 reps
4
Dip (Weighted)
2
8 reps
5
Cable Crunch
2
12-15 reps
6
Seated Calf Raise
1
2
2
1
20 reps
15 reps
10 reps
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
12 reps
12 reps
RPE 8
3
Leg Extension
1
2
12 reps
12 reps
RPE 8
4
Dip (Weighted)
1
2
12 reps
12 reps
RPE 8
5
Cable Crunch
1
2
12 reps
12 reps
RPE 8
6
Seated Calf Raise
1
2
20 reps
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
3
Leg Extension
1
2
10 reps
10 reps
RPE 8
4
Dip (Weighted)
1
2
10 reps
10 reps
RPE 8
5
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 8
6
Seated Calf Raise
1
2
3
1
1
1
20 reps
15 reps
10 reps
5 reps
8 reps
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 8
3
Leg Extension
1
2
8 reps
8 reps
RPE 8
4
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
6
Seated Calf Raise
1
2
3
2
1
20 reps
15 reps
10 reps
8 reps
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
2
Romanian Deadlift (Dumbbell)
2
8 reps
3
Leg Extension
2
8 reps
4
Dip (Weighted)
2
8 reps
5
Cable Crunch
2
12-15 reps
6
Seated Calf Raise
1
2
2
1
20 reps
15 reps
10 reps
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
12 reps
12 reps
RPE 8
3
Leg Extension
1
2
12 reps
12 reps
RPE 8
4
Dip (Weighted)
1
2
12 reps
12 reps
RPE 8
5
Cable Crunch
1
2
12 reps
12 reps
RPE 8
6
Seated Calf Raise
1
2
20 reps
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
3
Leg Extension
1
2
10 reps
10 reps
RPE 8
4
Dip (Weighted)
1
2
10 reps
10 reps
RPE 8
5
Cable Crunch
1
2
12-15 reps
12-15 reps
RPE 8
6
Seated Calf Raise
1
2
3
1
1
1
20 reps
15 reps
10 reps
5 reps
8 reps
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
8 reps
8 reps
RPE 8
3
Leg Extension
1
2
8 reps
8 reps
RPE 8
4
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
6
Seated Calf Raise
1
2
3
2
1
20 reps
15 reps
10 reps
8 reps
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
2
Romanian Deadlift (Dumbbell)
2
8 reps
3
Leg Extension
2
8 reps
4
Dip (Weighted)
2
8 reps
5
Cable Crunch
2
12-15 reps
6
Seated Calf Raise
1
2
2
1
20 reps
15 reps
10 reps
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
2
Chest Supported Row (Dumbbell)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
5
Shrug (Barbell)
3
12-15 reps
6
Lat Pulldown (Close Grip)
3
12-15 reps
7
Skull Crusher
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
2
Incline Bench Press (Barbell)
3
7 reps
3
Chest Supported Row (Dumbbell)
3
10 reps
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
5
Shrug (Barbell)
3
12-15 reps
6
Lat Pulldown (Close Grip)
3
12-15 reps
7
Skull Crusher
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
3
Chest Supported Row (Dumbbell)
3
8 reps
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
5
Shrug (Barbell)
3
12-15 reps
6
Lat Pulldown (Close Grip)
3
12-15 reps
7
Skull Crusher
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
2
Incline Bench Press (Barbell)
2
6 reps
3
Chest Supported Row (Dumbbell)
2
8 reps
4
Incline Chest Fly (Dumbbell)
2
12-15 reps
5
Shrug (Barbell)
2
12-15 reps
6
Lat Pulldown (Close Grip)
2
12-15 reps
7
Skull Crusher
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
2
Incline Bench Press (Barbell)
3
8 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
5
Shrug (Barbell)
3
12-15 reps
6
Lat Pulldown (Close Grip)
3
12-15 reps
7
Skull Crusher
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
2
Incline Bench Press (Barbell)
3
7 reps
3
Chest Supported Row (Dumbbell)
3
10 reps
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
5
Shrug (Barbell)
3
12-15 reps
6
Lat Pulldown (Close Grip)
3
12-15 reps
7
Skull Crusher
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
3
Chest Supported Row (Dumbbell)
3
8 reps
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
5
Shrug (Barbell)
3
12-15 reps
6
Lat Pulldown (Close Grip)
3
12-15 reps
7
Skull Crusher
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
2
Incline Bench Press (Barbell)
2
6 reps
3
Chest Supported Row (Dumbbell)
2
8 reps
4
Incline Chest Fly (Dumbbell)
2
12-15 reps
5
Shrug (Barbell)
2
12-15 reps
6
Lat Pulldown (Close Grip)
2
12-15 reps
7
Skull Crusher
2
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
7 reps
2
Incline Bench Press (Barbell)
3
8 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
5
Shrug (Barbell)
3
12-15 reps
6
Lat Pulldown (Close Grip)
3
12-15 reps
7
Skull Crusher
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
2
Incline Bench Press (Barbell)
3
7 reps
3
Chest Supported Row (Dumbbell)
3
10 reps
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
5
Shrug (Barbell)
3
12-15 reps
6
Lat Pulldown (Close Grip)
3
12-15 reps
7
Skull Crusher
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
5 reps
RPE 8
2
Incline Bench Press (Barbell)
3
6 reps
3
Chest Supported Row (Dumbbell)
3
8 reps
4
Incline Chest Fly (Dumbbell)
3
12-15 reps
5
Shrug (Barbell)
3
12-15 reps
6
Lat Pulldown (Close Grip)
3
12-15 reps
7
Skull Crusher
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
2
Incline Bench Press (Barbell)
2
6 reps
3
Chest Supported Row (Dumbbell)
2
8 reps
4
Incline Chest Fly (Dumbbell)
2
12-15 reps
5
Shrug (Barbell)
2
12-15 reps
6
Lat Pulldown (Close Grip)
2
12-15 reps
7
Skull Crusher
2
12-15 reps
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
@8
2
Pendlay Row
1 Set
3 Sets
6 Reps
6 Reps
@8
3
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
4
Chin-Up (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@8
5
Bicep Curl (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
@8
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8
3
Leg Extension
1 Set
2 Sets
12 Reps
12 Reps
@8
4
Dip (Weighted)
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Cable Crunch
1 Set
2 Sets
12 Reps
12 Reps
@8
6
Seated Calf Raise
1 Set
2 Sets
20 Reps
20 Reps
@10
Day 1
1
Deadlift (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
3
Leg Press
1 Set
2 Sets
16 Reps
16 Reps
@8
4
Seated Hamstring Curl
1 Set
2 Sets
12 Reps
12 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
30 Reps
15 Reps
10 Reps
20 Reps
6 Reps
5 Reps
@10
6
Face Pull
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
Day 4
1
Overhead Press (Barbell)
4 Sets
7 Reps
2
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
4
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
5
Shrug (Barbell)
3 Sets
12-15 Reps
6
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
7
Skull Crusher
3 Sets
12-15 Reps