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Power Mountaindog

by Jeonghwan K.
82 athletes joined

Program Description

Body sculpture with strength. Please Read‼️❗️❗️ For squat and deadlift, if you succeed 2 reps at 95% set, You can update ur 1rm by increasing 5lbs. For military press, bench press, and barbell row, update their 1rm by increasing 5lbs every 2 weeks.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    140 minutes
  • Created
    Feb 22, 2024 01:48
  • Last Edited
    Jun 22, 2025 02:33

Summary

Unleash your strength with the Power Mountaindog program, a comprehensive 6-week journey designed for serious lifters. Committing to six days a week, you'll engage in a variety of targeted exercises focusing on building muscle and enhancing overall power. With a mix of machines, free weights, and cable work, this program emphasizes chest and shoulder development while incorporating effective supersets for maximum efficiency. Elevate your training and conquer new heights in your fitness journey!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
15 reps
RPE 8
7A
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
15 reps
RPE 8
7A
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
5
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
15 reps
RPE 8
7A
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
5
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
15 reps
RPE 8
7A
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
5
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
15 reps
RPE 8
7A
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
15 reps
RPE 8
7A
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
50%
2
Deadlift (Barbell)
1
1
1
1
1
2
1
6 reps
6 reps
2 reps
5 reps
5 reps
6 reps
5 reps
65%
75%
95%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
50%
2
Deadlift (Barbell)
1
1
1
1
1
2
1
6 reps
6 reps
2 reps
5 reps
5 reps
6 reps
5 reps
65%
75%
95%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
50%
2
Deadlift (Barbell)
1
1
1
1
1
2
1
6 reps
6 reps
2 reps
5 reps
5 reps
6 reps
5 reps
65%
75%
95%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
50%
2
Deadlift (Barbell)
1
1
1
1
1
2
1
6 reps
6 reps
2 reps
5 reps
5 reps
6 reps
5 reps
65%
75%
95%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
50%
2
Deadlift (Barbell)
1
1
1
1
1
2
1
6 reps
6 reps
2 reps
5 reps
5 reps
6 reps
5 reps
65%
75%
95%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4
10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8.5
7
High Row
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4
10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4
10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4
10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4
10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4
10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
4
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
6
12-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Bench Press (Dumbbell)
5
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
6
12-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
5-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Bench Press (Dumbbell)
5
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
6
12-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
5-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Bench Press (Dumbbell)
5
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
6
12-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
5-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Bench Press (Dumbbell)
5
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
6
12-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
5-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Bench Press (Dumbbell)
5
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
6
12-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
50%
2
Squat (Barbell)
1
1
1
1
1
2
1
6 reps
6 reps
2 reps
5 reps
5 reps
6 reps
5 reps
65%
75%
95%
80%
75%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
50%
2
Squat (Barbell)
1
1
1
1
1
2
1
6 reps
6 reps
2 reps
5 reps
5 reps
6 reps
5 reps
65%
75%
95%
80%
75%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
50%
2
Squat (Barbell)
1
1
1
1
1
2
1
6 reps
6 reps
2 reps
5 reps
5 reps
6 reps
5 reps
65%
75%
95%
80%
75%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
50%
2
Squat (Barbell)
1
1
1
1
1
2
1
6 reps
6 reps
2 reps
5 reps
5 reps
6 reps
5 reps
65%
75%
95%
80%
75%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
50%
2
Squat (Barbell)
1
1
1
1
1
2
1
6 reps
6 reps
2 reps
5 reps
5 reps
6 reps
5 reps
65%
75%
95%
80%
75%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
5
Hammer Curl
5
8-12 reps
RPE 8.5
6
Low Row
4
8-12 reps
RPE 8.5
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
5
Hammer Curl
5
8-12 reps
RPE 8.5
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
5
Hammer Curl
5
8-12 reps
RPE 8.5
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
5
Hammer Curl
5
8-12 reps
RPE 8.5
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
5
Hammer Curl
5
8-12 reps
RPE 8.5
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
5
Hammer Curl
5
8-12 reps
RPE 8.5
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Pec Deck (Machine)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4 Sets
10 Reps
@10
4
Chest Fly (Cable)
6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)
3 Sets
15 Reps
@8
7A
Tricep Rope Push Down (Cable)
5 Sets
10-12 Reps
@8
7B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
10 Reps
40%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
2
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4 Sets
10 Reps
@10
4
Lat Pulldown
4 Sets
8-12 Reps
@8
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@8.5
7
High Row
4 Sets
8-12 Reps
@8.5
Day 4
1
Lateral Raise (Machine)
4 Sets
10 Reps
@8
2
Military Press (Barbell)
2 Sets
1 Set
2 Sets
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@8.5
5
Chest Fly (Cable)
6 Sets
12-15 Reps
@8
6A
Tricep Rope Push Down (Cable)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)
5 Sets
8-12 Reps
@10
Day 6
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
2
Barbell Row
2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4 Sets
10 Reps
@10
4
Bicep Curl (Dumbbell)
5 Sets
8-12 Reps
@8.5
5
Hammer Curl
5 Sets
8-12 Reps
@8.5
6
Low Row
4 Sets
8-12 Reps
@8.5
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@8
Day 5
1
Squat (Barbell)
4 Sets
10 Reps
40%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4 Sets
10 Reps
@10
4
Lying Leg Curl
5 Sets
8-12 Reps
@8
5
Leg Extension
5 Sets
8-12 Reps
@8
6
Seated Calf Raise
5 Sets
8-12 Reps
@8