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Phat Ape

by Frank T.
6 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
    Jun 18, 2025 09:22

Summary

Unleash your inner strength with the Phat Ape program, a comprehensive 12-week training plan designed for those ready to elevate their fitness game. Committing just four days a week, you'll engage in a blend of barbell and dumbbell exercises that target all major muscle groups, ensuring balanced development and explosive gains. With a focus on compound movements like the Bench Press and Squat, this program will challenge your limits and build the physique you've always wanted. Get ready to transform your workouts and achieve your fitness goals with confidence!
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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
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
-