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BoostcampPNG

Strength and aesthetic

by Anurag S.

Program Description

To build strength and aesthetic physique at same time

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 04, 2024 04:45
  • Last Edited
    Aug 04, 2024 05:56
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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
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
5
20 reps
RPE 9
3
Front Raise
1
1
1
20 reps
15 reps
12 reps
RPE 9
RPE 9
RPE 10
4
Face Pull
1
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Lying Rear Lateral Raise
2
2
20 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
5
20 reps
RPE 9
3
Front Raise
1
1
1
20 reps
15 reps
12 reps
RPE 9
RPE 9
RPE 10
4
Face Pull
1
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Lying Rear Lateral Raise
2
2
20 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
5
20 reps
RPE 9
3
Front Raise
1
1
1
20 reps
15 reps
12 reps
RPE 9
RPE 9
RPE 10
4
Face Pull
1
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Lying Rear Lateral Raise
2
2
20 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
5
20 reps
RPE 9
3
Front Raise
1
1
1
20 reps
15 reps
12 reps
RPE 9
RPE 9
RPE 10
4
Face Pull
1
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Lying Rear Lateral Raise
2
2
20 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
5
20 reps
RPE 9
3
Front Raise
1
1
1
20 reps
15 reps
12 reps
RPE 9
RPE 9
RPE 10
4
Face Pull
1
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Lying Rear Lateral Raise
2
2
20 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
5
20 reps
RPE 9
3
Front Raise
1
1
1
20 reps
15 reps
12 reps
RPE 9
RPE 9
RPE 10
4
Face Pull
1
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Lying Rear Lateral Raise
2
2
20 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
5
20 reps
RPE 9
3
Front Raise
1
1
1
20 reps
15 reps
12 reps
RPE 9
RPE 9
RPE 10
4
Face Pull
1
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Lying Rear Lateral Raise
2
2
20 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
5
20 reps
RPE 9
3
Front Raise
1
1
1
20 reps
15 reps
12 reps
RPE 9
RPE 9
RPE 10
4
Face Pull
1
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Lying Rear Lateral Raise
2
2
20 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
5
20 reps
RPE 9
3
Front Raise
1
1
1
20 reps
15 reps
12 reps
RPE 9
RPE 9
RPE 10
4
Face Pull
1
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Lying Rear Lateral Raise
2
2
20 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
5
20 reps
RPE 9
3
Front Raise
1
1
1
20 reps
15 reps
12 reps
RPE 9
RPE 9
RPE 10
4
Face Pull
1
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Lying Rear Lateral Raise
2
2
20 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
5
20 reps
RPE 9
3
Front Raise
1
1
1
20 reps
15 reps
12 reps
RPE 9
RPE 9
RPE 10
4
Face Pull
1
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Lying Rear Lateral Raise
2
2
20 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
5
20 reps
RPE 9
3
Front Raise
1
1
1
20 reps
15 reps
12 reps
RPE 9
RPE 9
RPE 10
4
Face Pull
1
1
1
20 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 10
5
One Arm Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Lying Rear Lateral Raise
2
2
20 reps
15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 9
3
Lat Pulldown
2
1
20 reps
15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
20 reps
15 reps
RPE 8
RPE 9
5
Bent Over Row (Barbell)
2
1
15 reps
12 reps
RPE 8
RPE 9
6
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Back Extension
2
2
15 reps
15 reps
RPE 8
RPE 9
8
Shrug (Barbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
9
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 9
3
Lat Pulldown
2
1
20 reps
15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
20 reps
15 reps
RPE 8
RPE 9
5
Bent Over Row (Barbell)
2
1
15 reps
12 reps
RPE 8
RPE 9
6
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Back Extension
2
2
15 reps
15 reps
RPE 8
RPE 9
8
Shrug (Barbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
9
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 9
3
Lat Pulldown
2
1
20 reps
15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
20 reps
15 reps
RPE 8
RPE 9
5
Bent Over Row (Barbell)
2
1
15 reps
12 reps
RPE 8
RPE 9
6
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Back Extension
2
2
15 reps
15 reps
RPE 8
RPE 9
8
Shrug (Barbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
9
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 9
3
Lat Pulldown
2
1
20 reps
15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
20 reps
15 reps
RPE 8
RPE 9
5
Bent Over Row (Barbell)
2
1
15 reps
12 reps
RPE 8
RPE 9
6
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Back Extension
2
2
15 reps
15 reps
RPE 8
RPE 9
8
Shrug (Barbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
9
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 9
3
Lat Pulldown
2
1
20 reps
15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
20 reps
15 reps
RPE 8
RPE 9
5
Bent Over Row (Barbell)
2
1
15 reps
12 reps
RPE 8
RPE 9
6
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Back Extension
2
2
15 reps
15 reps
RPE 8
RPE 9
8
Shrug (Barbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
9
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 9
3
Lat Pulldown
2
1
20 reps
15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
20 reps
15 reps
RPE 8
RPE 9
5
Bent Over Row (Barbell)
2
1
15 reps
12 reps
RPE 8
RPE 9
6
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Back Extension
2
2
15 reps
15 reps
RPE 8
RPE 9
8
Shrug (Barbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
9
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 9
3
Lat Pulldown
2
1
20 reps
15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
20 reps
15 reps
RPE 8
RPE 9
5
Bent Over Row (Barbell)
2
1
15 reps
12 reps
RPE 8
RPE 9
6
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Back Extension
2
2
15 reps
15 reps
RPE 8
RPE 9
8
Shrug (Barbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
9
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 9
3
Lat Pulldown
2
1
20 reps
15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
20 reps
15 reps
RPE 8
RPE 9
5
Bent Over Row (Barbell)
2
1
15 reps
12 reps
RPE 8
RPE 9
6
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Back Extension
2
2
15 reps
15 reps
RPE 8
RPE 9
8
Shrug (Barbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
9
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 9
3
Lat Pulldown
2
1
20 reps
15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
20 reps
15 reps
RPE 8
RPE 9
5
Bent Over Row (Barbell)
2
1
15 reps
12 reps
RPE 8
RPE 9
6
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Back Extension
2
2
15 reps
15 reps
RPE 8
RPE 9
8
Shrug (Barbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
9
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 9
3
Lat Pulldown
2
1
20 reps
15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
20 reps
15 reps
RPE 8
RPE 9
5
Bent Over Row (Barbell)
2
1
15 reps
12 reps
RPE 8
RPE 9
6
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Back Extension
2
2
15 reps
15 reps
RPE 8
RPE 9
8
Shrug (Barbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
9
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 9
3
Lat Pulldown
2
1
20 reps
15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
20 reps
15 reps
RPE 8
RPE 9
5
Bent Over Row (Barbell)
2
1
15 reps
12 reps
RPE 8
RPE 9
6
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Back Extension
2
2
15 reps
15 reps
RPE 8
RPE 9
8
Shrug (Barbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
9
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 9
2
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 9
3
Lat Pulldown
2
1
20 reps
15 reps
RPE 8
RPE 9
4
Seated Row (Cable)
2
1
20 reps
15 reps
RPE 8
RPE 9
5
Bent Over Row (Barbell)
2
1
15 reps
12 reps
RPE 8
RPE 9
6
Deadlift (Barbell)
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Back Extension
2
2
15 reps
15 reps
RPE 8
RPE 9
8
Shrug (Barbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
9
Shrug (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
2
Single Arm Tricep Extension (Cable)
3
15 reps
3
Single Arm Overhead Tricep Extension
3
15 reps
4
Incline Curl (Dumbbell)
1
2
20 reps
15 reps
5
Alternating Dumbbell Curl
3
15 reps
6
Hammer Curl
1
2
20 reps
15 reps
7
Preacher Curl (Barbell)
1
2
20 reps
15 reps
8
Reverse Wrist Curl (Dumbbell)
2
1
20 reps
15 reps
9
Wrist Curls
2
1
20 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
2
Single Arm Tricep Extension (Cable)
3
15 reps
3
Single Arm Overhead Tricep Extension
3
15 reps
4
Incline Curl (Dumbbell)
1
2
20 reps
15 reps
5
Alternating Dumbbell Curl
3
15 reps
6
Hammer Curl
1
2
20 reps
15 reps
7
Preacher Curl (Barbell)
1
2
20 reps
15 reps
8
Reverse Wrist Curl (Dumbbell)
2
1
20 reps
15 reps
9
Wrist Curls
2
1
20 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
2
Single Arm Tricep Extension (Cable)
3
15 reps
3
Single Arm Overhead Tricep Extension
3
15 reps
4
Incline Curl (Dumbbell)
1
2
20 reps
15 reps
5
Alternating Dumbbell Curl
3
15 reps
6
Hammer Curl
1
2
20 reps
15 reps
7
Preacher Curl (Barbell)
1
2
20 reps
15 reps
8
Reverse Wrist Curl (Dumbbell)
2
1
20 reps
15 reps
9
Wrist Curls
2
1
20 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
2
Single Arm Tricep Extension (Cable)
3
15 reps
3
Single Arm Overhead Tricep Extension
3
15 reps
4
Incline Curl (Dumbbell)
1
2
20 reps
15 reps
5
Alternating Dumbbell Curl
3
15 reps
6
Hammer Curl
1
2
20 reps
15 reps
7
Preacher Curl (Barbell)
1
2
20 reps
15 reps
8
Reverse Wrist Curl (Dumbbell)
2
1
20 reps
15 reps
9
Wrist Curls
2
1
20 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
2
Single Arm Tricep Extension (Cable)
3
15 reps
3
Single Arm Overhead Tricep Extension
3
15 reps
4
Incline Curl (Dumbbell)
1
2
20 reps
15 reps
5
Alternating Dumbbell Curl
3
15 reps
6
Hammer Curl
1
2
20 reps
15 reps
7
Preacher Curl (Barbell)
1
2
20 reps
15 reps
8
Reverse Wrist Curl (Dumbbell)
2
1
20 reps
15 reps
9
Wrist Curls
2
1
20 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
2
Single Arm Tricep Extension (Cable)
3
15 reps
3
Single Arm Overhead Tricep Extension
3
15 reps
4
Incline Curl (Dumbbell)
1
2
20 reps
15 reps
5
Alternating Dumbbell Curl
3
15 reps
6
Hammer Curl
1
2
20 reps
15 reps
7
Preacher Curl (Barbell)
1
2
20 reps
15 reps
8
Reverse Wrist Curl (Dumbbell)
2
1
20 reps
15 reps
9
Wrist Curls
2
1
20 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
2
Single Arm Tricep Extension (Cable)
3
15 reps
3
Single Arm Overhead Tricep Extension
3
15 reps
4
Incline Curl (Dumbbell)
1
2
20 reps
15 reps
5
Alternating Dumbbell Curl
3
15 reps
6
Hammer Curl
1
2
20 reps
15 reps
7
Preacher Curl (Barbell)
1
2
20 reps
15 reps
8
Reverse Wrist Curl (Dumbbell)
2
1
20 reps
15 reps
9
Wrist Curls
2
1
20 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
2
Single Arm Tricep Extension (Cable)
3
15 reps
3
Single Arm Overhead Tricep Extension
3
15 reps
4
Incline Curl (Dumbbell)
1
2
20 reps
15 reps
5
Alternating Dumbbell Curl
3
15 reps
6
Hammer Curl
1
2
20 reps
15 reps
7
Preacher Curl (Barbell)
1
2
20 reps
15 reps
8
Reverse Wrist Curl (Dumbbell)
2
1
20 reps
15 reps
9
Wrist Curls
2
1
20 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
2
Single Arm Tricep Extension (Cable)
3
15 reps
3
Single Arm Overhead Tricep Extension
3
15 reps
4
Incline Curl (Dumbbell)
1
2
20 reps
15 reps
5
Alternating Dumbbell Curl
3
15 reps
6
Hammer Curl
1
2
20 reps
15 reps
7
Preacher Curl (Barbell)
1
2
20 reps
15 reps
8
Reverse Wrist Curl (Dumbbell)
2
1
20 reps
15 reps
9
Wrist Curls
2
1
20 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
2
Single Arm Tricep Extension (Cable)
3
15 reps
3
Single Arm Overhead Tricep Extension
3
15 reps
4
Incline Curl (Dumbbell)
1
2
20 reps
15 reps
5
Alternating Dumbbell Curl
3
15 reps
6
Hammer Curl
1
2
20 reps
15 reps
7
Preacher Curl (Barbell)
1
2
20 reps
15 reps
8
Reverse Wrist Curl (Dumbbell)
2
1
20 reps
15 reps
9
Wrist Curls
2
1
20 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
2
Single Arm Tricep Extension (Cable)
3
15 reps
3
Single Arm Overhead Tricep Extension
3
15 reps
4
Incline Curl (Dumbbell)
1
2
20 reps
15 reps
5
Alternating Dumbbell Curl
3
15 reps
6
Hammer Curl
1
2
20 reps
15 reps
7
Preacher Curl (Barbell)
1
2
20 reps
15 reps
8
Reverse Wrist Curl (Dumbbell)
2
1
20 reps
15 reps
9
Wrist Curls
2
1
20 reps
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
2
Single Arm Tricep Extension (Cable)
3
15 reps
3
Single Arm Overhead Tricep Extension
3
15 reps
4
Incline Curl (Dumbbell)
1
2
20 reps
15 reps
5
Alternating Dumbbell Curl
3
15 reps
6
Hammer Curl
1
2
20 reps
15 reps
7
Preacher Curl (Barbell)
1
2
20 reps
15 reps
8
Reverse Wrist Curl (Dumbbell)
2
1
20 reps
15 reps
9
Wrist Curls
2
1
20 reps
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
2
Leg Extension
2
2
20 reps
15 reps
3
Leg Curl
2
2
20 reps
15 reps
4
Rack Pull (Barbell)
1
1
1
10 reps
8 reps
6 reps
5
Lunge (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
6
Plank
3
1 mins
7
Sit Up
2
1
20 reps
15 reps
8
Leg Raise (Captain's Chair)
1
2
20 reps
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
2
Leg Extension
2
2
20 reps
15 reps
3
Leg Curl
2
2
20 reps
15 reps
4
Rack Pull (Barbell)
1
1
1
10 reps
8 reps
6 reps
5
Lunge (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
6
Plank
3
1 mins
7
Sit Up
2
1
20 reps
15 reps
8
Leg Raise (Captain's Chair)
1
2
20 reps
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
2
Leg Extension
2
2
20 reps
15 reps
3
Leg Curl
2
2
20 reps
15 reps
4
Rack Pull (Barbell)
1
1
1
10 reps
8 reps
6 reps
5
Lunge (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
6
Plank
3
1 mins
7
Sit Up
2
1
20 reps
15 reps
8
Leg Raise (Captain's Chair)
1
2
20 reps
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
2
Leg Extension
2
2
20 reps
15 reps
3
Leg Curl
2
2
20 reps
15 reps
4
Rack Pull (Barbell)
1
1
1
10 reps
8 reps
6 reps
5
Lunge (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
6
Plank
3
1 mins
7
Sit Up
2
1
20 reps
15 reps
8
Leg Raise (Captain's Chair)
1
2
20 reps
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
2
Leg Extension
2
2
20 reps
15 reps
3
Leg Curl
2
2
20 reps
15 reps
4
Rack Pull (Barbell)
1
1
1
10 reps
8 reps
6 reps
5
Lunge (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
6
Plank
3
1 mins
7
Sit Up
2
1
20 reps
15 reps
8
Leg Raise (Captain's Chair)
1
2
20 reps
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
2
Leg Extension
2
2
20 reps
15 reps
3
Leg Curl
2
2
20 reps
15 reps
4
Rack Pull (Barbell)
1
1
1
10 reps
8 reps
6 reps
5
Lunge (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
6
Plank
3
1 mins
7
Sit Up
2
1
20 reps
15 reps
8
Leg Raise (Captain's Chair)
1
2
20 reps
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
2
Leg Extension
2
2
20 reps
15 reps
3
Leg Curl
2
2
20 reps
15 reps
4
Rack Pull (Barbell)
1
1
1
10 reps
8 reps
6 reps
5
Lunge (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
6
Plank
3
1 mins
7
Sit Up
2
1
20 reps
15 reps
8
Leg Raise (Captain's Chair)
1
2
20 reps
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
2
Leg Extension
2
2
20 reps
15 reps
3
Leg Curl
2
2
20 reps
15 reps
4
Rack Pull (Barbell)
1
1
1
10 reps
8 reps
6 reps
5
Lunge (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
6
Plank
3
1 mins
7
Sit Up
2
1
20 reps
15 reps
8
Leg Raise (Captain's Chair)
1
2
20 reps
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
2
Leg Extension
2
2
20 reps
15 reps
3
Leg Curl
2
2
20 reps
15 reps
4
Rack Pull (Barbell)
1
1
1
10 reps
8 reps
6 reps
5
Lunge (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
6
Plank
3
1 mins
7
Sit Up
2
1
20 reps
15 reps
8
Leg Raise (Captain's Chair)
1
2
20 reps
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
2
Leg Extension
2
2
20 reps
15 reps
3
Leg Curl
2
2
20 reps
15 reps
4
Rack Pull (Barbell)
1
1
1
10 reps
8 reps
6 reps
5
Lunge (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
6
Plank
3
1 mins
7
Sit Up
2
1
20 reps
15 reps
8
Leg Raise (Captain's Chair)
1
2
20 reps
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
2
Leg Extension
2
2
20 reps
15 reps
3
Leg Curl
2
2
20 reps
15 reps
4
Rack Pull (Barbell)
1
1
1
10 reps
8 reps
6 reps
5
Lunge (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
6
Plank
3
1 mins
7
Sit Up
2
1
20 reps
15 reps
8
Leg Raise (Captain's Chair)
1
2
20 reps
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
2
Leg Extension
2
2
20 reps
15 reps
3
Leg Curl
2
2
20 reps
15 reps
4
Rack Pull (Barbell)
1
1
1
10 reps
8 reps
6 reps
5
Lunge (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
6
Plank
3
1 mins
7
Sit Up
2
1
20 reps
15 reps
8
Leg Raise (Captain's Chair)
1
2
20 reps
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
20 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Fly (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Dip (Bodyweight)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Push Up
3 Sets
20 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@8
@9
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@8
@9
@10
4
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@8
@9
@10
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@8
@9
@10
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@8
@9
@10
Day 2
1
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@8
@8
@9
@10
2
Lateral Raise (Dumbbell)
5 Sets
20 Reps
@9
3
Front Raise
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@9
@9
@10
4
Face Pull
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
@9
@9
@10
5
One Arm Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@9
6
Lying Rear Lateral Raise
2 Sets
2 Sets
20 Reps
15 Reps
@8
@9
Day 3
1
Pull-Up (Bodyweight)
2 Sets
5 Reps
@9
2
Dumbbell Row
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@8
@8
@9
3
Lat Pulldown
2 Sets
1 Set
20 Reps
15 Reps
@8
@9
4
Seated Row (Cable)
2 Sets
1 Set
20 Reps
15 Reps
@8
@9
5
Bent Over Row (Barbell)
2 Sets
1 Set
15 Reps
12 Reps
@8
@9
6
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
7
Back Extension
2 Sets
2 Sets
15 Reps
15 Reps
@8
@9
8
Shrug (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
@9
@10
9
Shrug (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@8
@9
@10
Day 4
1
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@9
2
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
3
Single Arm Overhead Tricep Extension
3 Sets
15 Reps
4
Incline Curl (Dumbbell)
1 Set
2 Sets
20 Reps
15 Reps
5
Alternating Dumbbell Curl
3 Sets
15 Reps
6
Hammer Curl
1 Set
2 Sets
20 Reps
15 Reps
7
Preacher Curl (Barbell)
1 Set
2 Sets
20 Reps
15 Reps
8
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
20 Reps
15 Reps
9
Wrist Curls
2 Sets
1 Set
20 Reps
15 Reps
Day 6
1
Push Up
3 Sets
20 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@8
@9
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@8
@9
@10
4
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@8
@9
@10
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@8
@9
@10
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@8
@9
@10
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
2
Leg Extension
2 Sets
2 Sets
20 Reps
15 Reps
3
Leg Curl
2 Sets
2 Sets
20 Reps
15 Reps
4
Rack Pull (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5
Lunge (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
6
Plank
3 Sets
1 mins
7
Sit Up
2 Sets
1 Set
20 Reps
15 Reps
8
Leg Raise (Captain's Chair)
1 Set
2 Sets
20 Reps
15 Reps