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The 4 month program

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Program Description

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Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 03, 2024 04:56
  • Last Edited
    Jun 18, 2025 08:41

Summary

Transform your physique with this comprehensive 12-week program designed for serious lifters. Committing to four days a week, you'll target major muscle groups with a mix of compound and isolation exercises, ensuring balanced strength development. Each session is crafted to push your limits, featuring movements like the Incline Bench Press and Leg Press, all while utilizing a full gym setup. Get ready to elevate your training and achieve noticeable results!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6.5
@7.5
@9.5
@10
2
Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@8
@10
3
Shoulder Press (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@7
@10
4
Lu Raise
1 Set
2 Sets
8 Reps
12 Reps
@8
@10
5
Chest Fly (Cable)
2 Sets
12 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@8
@10
7
Tricep Kickback
2 Sets
8 Reps
@10
Day 3
1
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@6.5
@10
2
Leg Press
1 Set
3 Sets
8 Reps
8 Reps
@7
@10
3
Leg Curl
2 Sets
10 Reps
@9.5
4
Plank
3 Sets
1 mins
-
5
Side Plank
2 Sets
1 mins
-
Day 2
1
Pull-Up (Bodyweight)
2 Sets
5 Reps
@10
2
Seated Row (Machine)
1 Set
3 Sets
6 Reps
6 Reps
@8
@10
3
Lat Pulldown
1 Set
2 Sets
10 Reps
10 Reps
@7
@10
4
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
5
Hammer Curl
2 Sets
1 Set
8 Reps
8 Reps
@9.5
-
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9.5
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@10
2
Lateral Raise (Machine)
3 Sets
10 Reps
@10
3
Single Arm Pushdown
1 Set
2 Sets
10 Reps
10 Reps
@7
@10
4
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
5
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@9
@10