Program Description
Pack on muscle and size through this program, heavy compound days for strength. Slow and eccentrically focused training on the hypertrophy days.
Program Overview
- LevelNovice
- GoalMuscle & Sculpting, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedOct 10, 2023 03:38
- Last EditedJun 18, 2025 09:40
Summary
Introducing PHULSA, a dynamic 12-week program designed to elevate your strength training regimen with a balanced approach. Committing to five days per week, you'll engage in a mix of compound and isolation exercises targeting all major muscle groups, utilizing a full gym setup. Each session is crafted to push your limits with progressive overload, ensuring you build muscle and strength effectively. Get ready to transform your physique and unleash your potential!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Row (Cable)
4
5-8 reps
RPE 9
4
Pull-Up (Weighted)
3
AMRAP
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Tricep Extension(straight Bar Cable)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
3-5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
6-10 reps
RPE 9
3
Leg Press
4
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press(smith Machine)
4
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
10-15 reps
RPE 10
3
Single Arm Row(machine)
4
8-12 reps
RPE 9
4
Lat Prayer
3
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Machine)
3
10-15 reps
RPE 10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-10 reps
RPE 9
2
Goblet Squat
3
6-10 reps
RPE 10
3
Single Leg Press
3
6-10 reps
RPE 9
4
Leg Extension
2
AMRAP
RPE 10
5
Leg Curl
2
AMRAP
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 9
2
Face Pull
4
6-10 reps
RPE 9
3A
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3B
Lateral Raise (Machine)
2
AMRAP
RPE 10
4A
Bicep Curl (EZ Bar)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Bicep Curl (Machine)
2
AMRAP
RPE 10
5A
V-Handle Tricep Pushdown (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
5B
Tricep Extension (Cable)
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
@9
3
Seated Row (Cable)4 Sets
5-8 Reps
@9
4
Pull-Up (Weighted)3 Sets
AMRAP
@10
5
Seated Shoulder Press (Dumbbell)3 Sets
5-8 Reps
@9
6
Bicep Curl (Barbell)3 Sets
6-10 Reps
@9
7
Tricep Extension(straight Bar Cable)3 Sets
6-10 Reps
@9
Day 2
1
Squat (Smith Machine)4 Sets
3-5 Reps
@9
2
Romanian Deadlift (Dumbbell)4 Sets
6-10 Reps
@9
3
Leg Press4 Sets
6-10 Reps
@9
4
Hamstring Curl3 Sets
8-12 Reps
@9
5
Standing Calf Raise3 Sets
8-12 Reps
@9
Day 3
1
Incline Bench Press(smith Machine)4 Sets
8-12 Reps
@9
2
Chest Fly (Cable)3 Sets
10-15 Reps
@10
3
Single Arm Row(machine)4 Sets
8-12 Reps
@9
4
Lat Prayer3 Sets
10-15 Reps
@10
5
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@10
6
Bicep Curl (Machine)3 Sets
10-15 Reps
@10
7
Tricep Extension (Cable)3 Sets
10-15 Reps
@10
Day 4
1
Squat (Smith Machine)4 Sets
6-10 Reps
@9
2
Goblet Squat3 Sets
6-10 Reps
@10
3
Single Leg Press3 Sets
6-10 Reps
@9
4
Leg Extension2 Sets
AMRAP
@10
5
Leg Curl2 Sets
AMRAP
@10
6
Standing Calf Raise3 Sets
10-15 Reps
@9
Day 5
1
Seated Shoulder Press (Dumbbell)4 Sets
6-10 Reps
@9
2
Face Pull4 Sets
6-10 Reps
@9
3A
Lateral Raise (Dumbbell)1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
3B
Lateral Raise (Machine)2 Sets
AMRAP
@10
4A
Bicep Curl (EZ Bar)1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
4B
Bicep Curl (Machine)2 Sets
AMRAP
@10
5A
V-Handle Tricep Pushdown (Cable)1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
5B
Tricep Extension (Cable)2 Sets
AMRAP
@10