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BIG BOY

by Kevin F

Program Description

Build muscle with emphasis on arms and delts.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 27, 2024 07:29
  • Last Edited
    Jun 18, 2025 12:31

Summary

Unleash your potential with the 12-week BIG BOY program, designed for serious lifters ready to pack on muscle and strength. This 5-day-a-week regimen focuses on targeted supersets and machine work, ensuring you hit every muscle group effectively. Expect a mix of heavy compound lifts and isolation exercises that will challenge your limits and elevate your performance. Get ready to transform your physique and dominate the gym!
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.3%
Front Delts
11.3%
Triceps
11%
Middle Delts
7.4%
Upper Back
7.1%
Quadriceps
6.8%
Lats
6.5%
Hamstrings
6.1%
Calves
4.9%
Glutes
4.9%
Abs
4.9%
Chest
4.2%
Forearms
3.9%
Lower Back
3.6%
Rear Delts
3.6%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 9-10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
6
Knee Raise (Captain's Chair)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 8-10
1B
Incline Row
2
6-10 reps
RPE 8-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 8-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Wrist Curls
2
10-20 reps
RPE 10
3B
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4A
Pullover (Dumbbell)
2
6-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
2
10-15 reps
RPE 10
1B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
2A
Hammer Curl (Cable)
2
8-12 reps
RPE 10
2B
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Extension (Cable)
2
10-15 reps
RPE 10
4A
Face Pull
2
12-20 reps
RPE 10
4B
Front Raise
2
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
10-15 reps
RPE 8-10
RPE 8-10
2A
Leg Press
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Rear Delt Row
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Seated Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 8-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8-10
2A
Hammer Curl
2
6-10 reps
RPE 10
2B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
12-20 reps
RPE 10
5A
Cable Crossover
2
8-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
8-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
2 Sets
4-8 Reps
@8-10
2
Leg Curl
2 Sets
6-10 Reps
@9-10
3A
Chin-Up (Weighted)
2 Sets
4-8 Reps
@10
3B
Upright Row (Cable)
2 Sets
10-15 Reps
@10
4A
Leg Press
2 Sets
10-15 Reps
@8-10
4B
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
5
Back Extension
2 Sets
15-20 Reps
@8-10
6
Knee Raise (Captain's Chair)
2 Sets
8-12 Reps
@10
Day 2
1A
Incline Bench Press (Dumbbell)
2 Sets
4-8 Reps
@8-10
1B
Incline Row
2 Sets
6-10 Reps
@8-10
2A
Seated Anterior Delt Press (AD)
2 Sets
6-10 Reps
@8-10
2B
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
@10
3A
Wrist Curls
2 Sets
10-20 Reps
@10
3B
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
4A
Pullover (Dumbbell)
2 Sets
6-12 Reps
@10
4B
Front Raise
2 Sets
8-15 Reps
@10
5A
Hammer Curl (Cable)
2 Sets
10-15 Reps
@10
5B
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
Day 3
1A
Lat Pulldown
2 Sets
10-15 Reps
@10
1B
Lateral Raise (Cable)
2 Sets
8-15 Reps
@10
2A
Hammer Curl (Cable)
2 Sets
8-12 Reps
@10
2B
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
@10
3A
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
@10
3B
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
4A
Face Pull
2 Sets
12-20 Reps
@10
4B
Front Raise
2 Sets
12-20 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
10-15 Reps
@8-10
@8-10
2A
Leg Press
2 Sets
8-12 Reps
@8-10
2B
Calf Raise (Leg Press)
2 Sets
AMRAP
@10
3
Rear Delt Row
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
8-12 Reps
@10
5
Seated Calf Raise
2 Sets
10-15 Reps
@10
6
Abs Crunch (Machine)
2 Sets
10-15 Reps
@10
Day 5
1A
Seated Overhead Press (Dumbbell)
2 Sets
8-12 Reps
@8-10
1B
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
@8-10
2A
Hammer Curl
2 Sets
6-10 Reps
@10
2B
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
3A
Preacher Curl (Dumbbell)
2 Sets
6-12 Reps
@10
3B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
4A
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@10
4B
Lateral Raise (Cable)
2 Sets
12-20 Reps
@10
5A
Cable Crossover
2 Sets
8-15 Reps
@10
5B
Reverse Fly (Cable)
2 Sets
8-15 Reps
@10