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BoostcampPNG

Bodybuilding Masterclass

by Fabian C.

Program Description

This is a push pull program. Legs are incorporated on both days so there's no single leg day but you still hit them multiple times a week from every angle without overlapping muscles. I personally dislike leg days so having them incorporated throughout the week is a plus for adherence (the most important part of working out and the key for getting results). His video explains the whole program: https://youtu.be/zmi8WfCN45o?si=g_TQlFVpUceXeKgl

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 16, 2025 08:07
  • Last Edited
    Dec 19, 2025 06:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.9%
Front Delts
13.5%
Upper Back
10.8%
Lats
9.2%
Chest
8.5%
Hamstrings
6.9%
Biceps
6.9%
Rear Delts
5%
Glutes
4.6%
Quadriceps
4.6%
Abs
4.2%
Middle Delts
3.8%
Calves
1.5%
Lower Back
1.2%
Forearms
1.2%
Abductors
1.2%
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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
Stiff Leg Deadlift
3
4-6 reps
RPE 6-8
2
Lat Pulldown
3
8-10 reps
RPE 8-10
3
T-Bar Row
3
6-8 reps
RPE 8-9
4
Preacher Curl (EZ Bar)
3
5-7 reps
RPE 7-9
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 8-10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 6-8
2
Lat Pulldown
3
8-10 reps
RPE 8-10
3
T-Bar Row
3
6-8 reps
RPE 8-9
4
Preacher Curl (EZ Bar)
3
5-7 reps
RPE 7-9
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 8-10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 6-8
2
Lat Pulldown
3
8-10 reps
RPE 8-10
3
T-Bar Row
3
6-8 reps
RPE 8-9
4
Preacher Curl (EZ Bar)
3
5-7 reps
RPE 7-9
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 8-10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 6-8
2
Lat Pulldown
3
8-10 reps
RPE 8-10
3
T-Bar Row
3
6-8 reps
RPE 8-9
4
Preacher Curl (EZ Bar)
3
5-7 reps
RPE 7-9
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 8-10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 6-8
2
Lat Pulldown
3
8-10 reps
RPE 8-10
3
T-Bar Row
3
6-8 reps
RPE 8-9
4
Preacher Curl (EZ Bar)
3
5-7 reps
RPE 7-9
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 8-10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 6-8
2
Lat Pulldown
3
8-10 reps
RPE 8-10
3
T-Bar Row
3
6-8 reps
RPE 8-9
4
Preacher Curl (EZ Bar)
3
5-7 reps
RPE 7-9
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 8-10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 6-8
2
Lat Pulldown
3
8-10 reps
RPE 8-10
3
T-Bar Row
3
6-8 reps
RPE 8-9
4
Preacher Curl (EZ Bar)
3
5-7 reps
RPE 7-9
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 8-10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 6-8
2
Lat Pulldown
3
8-10 reps
RPE 8-10
3
T-Bar Row
3
6-8 reps
RPE 8-9
4
Preacher Curl (EZ Bar)
3
5-7 reps
RPE 7-9
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 8-10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 6-8
2
Lat Pulldown
3
8-10 reps
RPE 8-10
3
T-Bar Row
3
6-8 reps
RPE 8-9
4
Preacher Curl (EZ Bar)
3
5-7 reps
RPE 7-9
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 8-10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 6-8
2
Lat Pulldown
3
8-10 reps
RPE 8-10
3
T-Bar Row
3
6-8 reps
RPE 8-9
4
Preacher Curl (EZ Bar)
3
5-7 reps
RPE 7-9
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 8-10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 6-8
2
Lat Pulldown
3
8-10 reps
RPE 8-10
3
T-Bar Row
3
6-8 reps
RPE 8-9
4
Preacher Curl (EZ Bar)
3
5-7 reps
RPE 7-9
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 8-10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
4-6 reps
RPE 6-8
2
Lat Pulldown
3
8-10 reps
RPE 8-10
3
T-Bar Row
3
6-8 reps
RPE 8-9
4
Preacher Curl (EZ Bar)
3
5-7 reps
RPE 7-9
5
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 8-10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
RPE 7-8
2
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 7-8
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8-10
4
Overhead Extension (EZ Bar)
4
8-10 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8-10
6
Seated Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
RPE 7-8
2
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 7-8
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8-10
4
Overhead Extension (EZ Bar)
4
8-10 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8-10
6
Seated Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
RPE 7-8
2
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 7-8
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8-10
4
Overhead Extension (EZ Bar)
4
8-10 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8-10
6
Seated Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
RPE 7-8
2
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 7-8
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8-10
4
Overhead Extension (EZ Bar)
4
8-10 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8-10
6
Seated Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
RPE 7-8
2
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 7-8
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8-10
4
Overhead Extension (EZ Bar)
4
8-10 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8-10
6
Seated Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
RPE 7-8
2
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 7-8
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8-10
4
Overhead Extension (EZ Bar)
4
8-10 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8-10
6
Seated Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
RPE 7-8
2
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 7-8
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8-10
4
Overhead Extension (EZ Bar)
4
8-10 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8-10
6
Seated Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
RPE 7-8
2
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 7-8
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8-10
4
Overhead Extension (EZ Bar)
4
8-10 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8-10
6
Seated Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
RPE 7-8
2
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 7-8
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8-10
4
Overhead Extension (EZ Bar)
4
8-10 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8-10
6
Seated Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
RPE 7-8
2
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 7-8
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8-10
4
Overhead Extension (EZ Bar)
4
8-10 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8-10
6
Seated Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
RPE 7-8
2
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 7-8
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8-10
4
Overhead Extension (EZ Bar)
4
8-10 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8-10
6
Seated Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-7 reps
RPE 7-8
2
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 7-8
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8-10
4
Overhead Extension (EZ Bar)
4
8-10 reps
RPE 8
5
Leg Extension
3
10-12 reps
RPE 8-10
6
Seated Calf Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Single Arm Cable Curl
3
10-12 reps
RPE 8-10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8-10
5
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Single Arm Cable Curl
3
10-12 reps
RPE 8-10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8-10
5
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Single Arm Cable Curl
3
10-12 reps
RPE 8-10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8-10
5
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Single Arm Cable Curl
3
10-12 reps
RPE 8-10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8-10
5
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Single Arm Cable Curl
3
10-12 reps
RPE 8-10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8-10
5
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Single Arm Cable Curl
3
10-12 reps
RPE 8-10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8-10
5
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Single Arm Cable Curl
3
10-12 reps
RPE 8-10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8-10
5
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Single Arm Cable Curl
3
10-12 reps
RPE 8-10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8-10
5
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Single Arm Cable Curl
3
10-12 reps
RPE 8-10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8-10
5
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Single Arm Cable Curl
3
10-12 reps
RPE 8-10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8-10
5
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Single Arm Cable Curl
3
10-12 reps
RPE 8-10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8-10
5
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 8-10
2
Seated Row (Cable)
3
10-12 reps
RPE 8-10
3
Single Arm Cable Curl
3
10-12 reps
RPE 8-10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 8-10
5
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Abs Crunch (Bodyweight)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
RPE 8
2
Behind-The-Neck Press (Smith Machine)
4
7-9 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
JM Press (Smith Machine)
3
7-9 reps
RPE 7-8
5
Leg Press
3
6-8 reps
RPE 8-9
6
Calf Raise (Leg Press)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
RPE 8
2
Behind-The-Neck Press (Smith Machine)
4
7-9 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
JM Press (Smith Machine)
3
7-9 reps
RPE 7-8
5
Leg Press
3
6-8 reps
RPE 8-9
6
Calf Raise (Leg Press)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
RPE 8
2
Behind-The-Neck Press (Smith Machine)
4
7-9 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
JM Press (Smith Machine)
3
7-9 reps
RPE 7-8
5
Leg Press
3
6-8 reps
RPE 8-9
6
Calf Raise (Leg Press)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
RPE 8
2
Behind-The-Neck Press (Smith Machine)
4
7-9 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
JM Press (Smith Machine)
3
7-9 reps
RPE 7-8
5
Leg Press
3
6-8 reps
RPE 8-9
6
Calf Raise (Leg Press)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
RPE 8
2
Behind-The-Neck Press (Smith Machine)
4
7-9 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
JM Press (Smith Machine)
3
7-9 reps
RPE 7-8
5
Leg Press
3
6-8 reps
RPE 8-9
6
Calf Raise (Leg Press)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
RPE 8
2
Behind-The-Neck Press (Smith Machine)
4
7-9 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
JM Press (Smith Machine)
3
7-9 reps
RPE 7-8
5
Leg Press
3
6-8 reps
RPE 8-9
6
Calf Raise (Leg Press)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
RPE 8
2
Behind-The-Neck Press (Smith Machine)
4
7-9 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
JM Press (Smith Machine)
3
7-9 reps
RPE 7-8
5
Leg Press
3
6-8 reps
RPE 8-9
6
Calf Raise (Leg Press)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
RPE 8
2
Behind-The-Neck Press (Smith Machine)
4
7-9 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
JM Press (Smith Machine)
3
7-9 reps
RPE 7-8
5
Leg Press
3
6-8 reps
RPE 8-9
6
Calf Raise (Leg Press)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
RPE 8
2
Behind-The-Neck Press (Smith Machine)
4
7-9 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
JM Press (Smith Machine)
3
7-9 reps
RPE 7-8
5
Leg Press
3
6-8 reps
RPE 8-9
6
Calf Raise (Leg Press)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
RPE 8
2
Behind-The-Neck Press (Smith Machine)
4
7-9 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
JM Press (Smith Machine)
3
7-9 reps
RPE 7-8
5
Leg Press
3
6-8 reps
RPE 8-9
6
Calf Raise (Leg Press)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
RPE 8
2
Behind-The-Neck Press (Smith Machine)
4
7-9 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
JM Press (Smith Machine)
3
7-9 reps
RPE 7-8
5
Leg Press
3
6-8 reps
RPE 8-9
6
Calf Raise (Leg Press)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
7-9 reps
RPE 8
2
Behind-The-Neck Press (Smith Machine)
4
7-9 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
JM Press (Smith Machine)
3
7-9 reps
RPE 7-8
5
Leg Press
3
6-8 reps
RPE 8-9
6
Calf Raise (Leg Press)
1
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Stiff Leg Deadlift
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@6-8
@6-8
@6-8
2
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8-10
@8-10
@8-10
3
T-Bar Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8-9
@8-9
@8-9
4
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
@7-9
@7-9
@7-9
5
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8-10
@8-10
6
Abs Crunch (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
Day 2
1
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
5-7 Reps
5-7 Reps
5-7 Reps
5-7 Reps
@7-8
@7-8
@7-8
@7-8
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
7-9 Reps
7-9 Reps
7-9 Reps
@7-8
@7-8
@7-8
3
One Arm Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-10
@8-10
4
Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
@8
5
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8-10
@8-10
@8-10
6
Seated Calf Raise
1 Set
AMRAP
@10
Day 3
1
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8-10
@8-10
@8-10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8-10
@8-10
@8-10
3
Single Arm Cable Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8-10
@8-10
@8-10
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-10
@8-10
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@10
6
Abs Crunch (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
7-9 Reps
7-9 Reps
7-9 Reps
7-9 Reps
@8
@8
@8
@8
2
Behind-The-Neck Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
7-9 Reps
7-9 Reps
7-9 Reps
7-9 Reps
@8
@8
@8
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@10
4
JM Press (Smith Machine)
1 Set
1 Set
1 Set
7-9 Reps
7-9 Reps
7-9 Reps
@7-8
@7-8
@7-8
5
Leg Press
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8-9
@8-9
@8-9
6
Calf Raise (Leg Press)
1 Set
AMRAP
@10