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BoostcampPNG

Primary Program (Weeks 9-16)

by Andy S.

Program Description

Meant for bulking and full body training. Based on weekly progression on % Rep Max.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 28, 2024 07:31
  • Last Edited
    Jul 20, 2024 05:28

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.4%
Chest
12.1%
Upper Back
11.7%
Front Delts
11.4%
Lats
8.1%
Middle Delts
7.7%
Biceps
7.7%
Quadriceps
5.1%
Hamstrings
4.8%
Abs
4.4%
Calves
3.7%
Glutes
3.3%
Rear Delts
2.2%
Forearms
0.7%
Lower Back
0.7%
Adductors
0.7%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
80%
2
Pull-Up (Weighted)
4
8-10 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
80%
4
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 10
5
Standing Calf Raise
4
8-10 reps
RPE 10
6
Ab Leg Raise
4
10-15 reps
RPE 10
7
Cable Crunch
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
85%
2
Pull-Up (Weighted)
4
8-10 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
85%
4
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 10
5
Standing Calf Raise
4
8-10 reps
RPE 10
6
Ab Leg Raise
4
10-15 reps
RPE 10
7
Cable Crunch
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8-10 reps
90%
2
Pull-Up (Weighted)
4
8-10 reps
RPE 10
3
Lat Pulldown
4
8-10 reps
90%
4
Single Arm Row (Dumbbell)
4
8-10 reps
RPE 10
5
Standing Calf Raise
4
8-10 reps
RPE 10
6
Ab Leg Raise
4
10-15 reps
RPE 10
7
Cable Crunch
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8-10 reps
90%
2
Pull-Up (Weighted)
2
8-10 reps
RPE 10
3
Lat Pulldown
2
8-10 reps
90%
4
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 10
5
Standing Calf Raise
2
8-10 reps
RPE 10
6
Ab Leg Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
85%
2
Pull-Up (Weighted)
4
6-8 reps
RPE 10
3
Lat Pulldown
4
6-8 reps
85%
4
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 10
5
Standing Calf Raise
4
6-8 reps
RPE 10
6
Ab Leg Raise
4
10-15 reps
RPE 10
7
Cable Crunch
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
90%
2
Pull-Up (Weighted)
4
6-8 reps
RPE 10
3
Lat Pulldown
4
6-8 reps
90%
4
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 10
5
Standing Calf Raise
4
6-8 reps
RPE 10
6
Ab Leg Raise
4
10-15 reps
RPE 10
7
Cable Crunch
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
95%
2
Pull-Up (Weighted)
4
6-8 reps
RPE 10
3
Lat Pulldown
4
6-8 reps
95%
4
Single Arm Row (Dumbbell)
4
6-8 reps
RPE 10
5
Standing Calf Raise
4
6-8 reps
RPE 10
6
Ab Leg Raise
4
10-15 reps
RPE 10
7
Cable Crunch
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-8 reps
45%
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
6-8 reps
45%
4
Single Arm Row (Dumbbell)
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
6-8 reps
RPE 10
6
Ab Leg Raise
2
10-15 reps
RPE 10
7
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
80%
2
Bench Press (Close Grip)
4
8-10 reps
80%
3
Chest Fly (Dumbbell)
4
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 10
5
Upright Row (Cable)
4
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
4
8-10 reps
RPE 10
8
Wrist Curl (Barbell)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
85%
2
Bench Press (Close Grip)
4
6-8 reps
85%
3
Chest Fly (Dumbbell)
4
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 10
5
Upright Row (Cable)
4
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
4
8-10 reps
RPE 10
8
Wrist Curl (Barbell)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
90%
2
Bench Press (Close Grip)
4
8-10 reps
90%
3
Chest Fly (Dumbbell)
4
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 10
5
Upright Row (Cable)
4
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
4
8-10 reps
RPE 10
8
Wrist Curl (Barbell)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
90%
2
Bench Press (Close Grip)
2
8-10 reps
90%
3
Chest Fly (Dumbbell)
2
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
5
Upright Row (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
8
Wrist Curl (Barbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
85%
2
Bench Press (Close Grip)
4
6-8 reps
85%
3
Chest Fly (Dumbbell)
4
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Upright Row (Cable)
4
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
4
6-8 reps
RPE 10
8
Wrist Curl (Barbell)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
90%
2
Bench Press (Close Grip)
4
6-8 reps
90%
3
Chest Fly (Dumbbell)
4
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Upright Row (Cable)
4
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
4
6-8 reps
RPE 10
8
Wrist Curl (Barbell)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
95%
2
Bench Press (Close Grip)
4
6-8 reps
95%
3
Chest Fly (Dumbbell)
4
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Upright Row (Cable)
4
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
4
6-8 reps
RPE 10
8
Wrist Curl (Barbell)
4
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
45%
2
Bench Press (Close Grip)
2
6-8 reps
45%
3
Chest Fly (Dumbbell)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Upright Row (Cable)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Wrist Curl (Barbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
8-10 reps
80%
2
Military Press (Barbell)
4
8-10 reps
80%
3
Shoulder Press (Plate Loaded)
4
8-10 reps
80%
4
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
5
Hammer Curl
4
8-10 reps
RPE 10
6
Seated Bicep Curl (Dumbbell)
4
8-10 reps
RPE 10
7
Ab Rollout
4
8-10 reps
RPE 10
8
Abs Crunch (Machine)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
8-10 reps
85%
2
Military Press (Barbell)
4
8-10 reps
85%
3
Shoulder Press (Plate Loaded)
4
8-10 reps
85%
4
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
5
Hammer Curl
4
8-10 reps
RPE 10
6
Seated Bicep Curl (Dumbbell)
4
6-10 reps
RPE 10
7
Ab Rollout
4
8-10 reps
RPE 10
8
Abs Crunch (Machine)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
8-10 reps
90%
2
Military Press (Barbell)
4
8-10 reps
90%
3
Shoulder Press (Plate Loaded)
4
8-10 reps
90%
4
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 10
5
Hammer Curl
4
8-10 reps
RPE 10
6
Seated Bicep Curl (Dumbbell)
4
8-10 reps
RPE 10
7
Ab Rollout
4
8-10 reps
RPE 10
8
Abs Crunch (Machine)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
8-10 reps
90%
2
Military Press (Barbell)
2
8-10 reps
90%
3
Shoulder Press (Plate Loaded)
2
8-10 reps
90%
4
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
5
Hammer Curl
2
8-10 reps
RPE 10
6
Seated Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Ab Rollout
2
8-10 reps
RPE 10
8
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
6-8 reps
85%
2
Military Press (Barbell)
4
6-8 reps
85%
3
Shoulder Press (Plate Loaded)
4
6-8 reps
85%
4
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 10
5
Hammer Curl
4
6-8 reps
RPE 10
6
Seated Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
7
Ab Rollout
4
8-10 reps
RPE 10
8
Abs Crunch (Machine)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
6-8 reps
90%
2
Military Press (Barbell)
4
6-8 reps
90%
3
Shoulder Press (Plate Loaded)
4
6-8 reps
90%
4
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 10
5
Hammer Curl
4
6-8 reps
RPE 10
6
Seated Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
7
Ab Rollout
4
8-10 reps
RPE 10
8
Abs Crunch (Machine)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
4
6-8 reps
95%
2
Military Press (Barbell)
4
6-8 reps
95%
3
Shoulder Press (Plate Loaded)
4
6-8 reps
95%
4
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 10
5
Hammer Curl
4
6-8 reps
RPE 10
6
Seated Bicep Curl (Dumbbell)
4
6-8 reps
RPE 10
7
Ab Rollout
4
8-10 reps
RPE 10
8
Abs Crunch (Machine)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
6-8 reps
45%
2
Military Press (Barbell)
2
6-8 reps
45%
3
Shoulder Press (Plate Loaded)
2
6-8 reps
45%
4
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl
2
6-8 reps
RPE 10
6
Seated Bicep Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Ab Rollout
2
8-10 reps
RPE 10
8
Abs Crunch (Machine)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 10
2
Squat (Barbell)
4
8-10 reps
80%
3
Leg Press (45 Degrees)
4
8-10 reps
80%
4
Seated Calf Raise
4
8-10 reps
RPE 10
5
Dip (Weighted)
4
8-10 reps
RPE 10
6
Tricep Extension (Machine)
4
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 10
8
Forearm Roll Up
4
1-2 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 10
2
Squat (Barbell)
4
8-10 reps
85%
3
Leg Press (45 Degrees)
4
8-10 reps
85%
4
Seated Calf Raise
4
8-10 reps
RPE 10
5
Dip (Weighted)
4
8-10 reps
RPE 10
6
Tricep Extension (Machine)
4
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 10
8
Forearm Roll Up
4
1-2 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8-10 reps
RPE 10
2
Squat (Barbell)
4
8-10 reps
90%
3
Leg Press (45 Degrees)
4
8-10 reps
90%
4
Seated Calf Raise
4
8-10 reps
RPE 10
5
Dip (Weighted)
4
8-10 reps
RPE 10
6
Tricep Extension (Machine)
4
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 10
8
Forearm Roll Up
4
1-2 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
2
8-10 reps
90%
3
Leg Press (45 Degrees)
2
8-10 reps
90%
4
Seated Calf Raise
2
8-10 reps
RPE 10
5
Dip (Weighted)
2
8-10 reps
RPE 10
6
Tricep Extension (Machine)
2
8-10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-10 reps
RPE 10
8
Forearm Roll Up
2
1-2 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-8 reps
RPE 10
2
Squat (Barbell)
4
6-8 reps
85%
3
Leg Press (45 Degrees)
4
6-8 reps
85%
4
Seated Calf Raise
4
6-8 reps
RPE 10
5
Dip (Weighted)
4
6-8 reps
RPE 10
6
Tricep Extension (Machine)
4
6-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
4
6-8 reps
RPE 10
8
Forearm Roll Up
4
1-2 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-8 reps
RPE 10
2
Squat (Barbell)
4
6-8 reps
90%
3
Leg Press (45 Degrees)
4
6-8 reps
90%
4
Seated Calf Raise
4
6-8 reps
RPE 10
5
Dip (Weighted)
4
6-8 reps
RPE 10
6
Tricep Extension (Machine)
4
6-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
4
6-8 reps
RPE 10
8
Forearm Roll Up
4
1-2 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
6-8 reps
RPE 10
2
Squat (Barbell)
4
6-8 reps
95%
3
Leg Press (45 Degrees)
4
6-8 reps
95%
4
Seated Calf Raise
4
6-8 reps
RPE 10
5
Dip (Weighted)
4
6-8 reps
RPE 10
6
Tricep Extension (Machine)
4
6-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
4
6-8 reps
RPE 10
8
Forearm Roll Up
4
1-2 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Squat (Barbell)
2
6-8 reps
45%
3
Leg Press (45 Degrees)
2
6-8 reps
45%
4
Seated Calf Raise
2
6-8 reps
RPE 10
5
Dip (Weighted)
2
6-8 reps
RPE 10
6
Tricep Extension (Machine)
2
6-8 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
6-8 reps
RPE 10
8
Forearm Roll Up
2
1-2 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
80%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
80%
3
Chest Fly (Cable)
4
8-10 reps
RPE 10
4
Bicep Curl (Cable)
4
8-10 reps
RPE 10
5
Bicep Cable (W/ 2 Cables)
4
8-10 reps
RPE 10
6
Bent Over Row (Barbell)
4
8-10 reps
80%
7
Seated Row (Cable)
4
8-10 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
85%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
85%
3
Chest Fly (Cable)
4
8-10 reps
RPE 10
4
Bicep Curl (Cable)
4
8-10 reps
RPE 10
5
Bicep Cable (W/ 2 Cables)
4
8-10 reps
RPE 10
6
Bent Over Row (Barbell)
4
8-10 reps
85%
7
Seated Row (Cable)
4
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
90%
2
Incline Bench Press (Dumbbell)
4
8-10 reps
90%
3
Chest Fly (Cable)
4
8-10 reps
RPE 10
4
Bicep Curl (Cable)
4
8-10 reps
RPE 10
5
Bicep Cable (W/ 2 Cables)
4
8-10 reps
RPE 10
6
Bent Over Row (Barbell)
4
8-10 reps
90%
7
Seated Row (Cable)
4
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
90%
2
Incline Bench Press (Dumbbell)
2
8-10 reps
90%
3
Chest Fly (Cable)
2
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
8-10 reps
RPE 10
5
Bicep Cable (W/ 2 Cables)
4
8-10 reps
RPE 10
6
Bent Over Row (Barbell)
2
8-10 reps
90%
7
Seated Row (Cable)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
85%
2
Incline Bench Press (Dumbbell)
4
6-8 reps
85%
3
Chest Fly (Cable)
4
6-8 reps
RPE 10
4
Bicep Curl (Cable)
4
6-8 reps
RPE 10
5
Bicep Cable (W/ 2 Cables)
4
6-8 reps
RPE 10
6
Bent Over Row (Barbell)
4
6-8 reps
75%
7
Seated Row (Cable)
4
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
90%
2
Incline Bench Press (Dumbbell)
4
6-8 reps
90%
3
Chest Fly (Cable)
4
6-8 reps
RPE 10
4
Bicep Curl (Cable)
4
6-8 reps
RPE 10
5
Bicep Cable (W/ 2 Cables)
4
6-8 reps
RPE 10
6
Bent Over Row (Barbell)
4
6-8 reps
90%
7
Seated Row (Cable)
4
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
95%
2
Incline Bench Press (Dumbbell)
4
6-8 reps
95%
3
Chest Fly (Cable)
4
6-8 reps
RPE 10
4
Bicep Curl (Cable)
4
6-8 reps
RPE 10
5
Bicep Cable (W/ 2 Cables)
4
6-8 reps
RPE 10
6
Bent Over Row (Barbell)
4
6-8 reps
95%
7
Seated Row (Cable)
4
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
45%
2
Incline Bench Press (Dumbbell)
2
6-8 reps
45%
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Bicep Cable (W/ 2 Cables)
2
6-8 reps
RPE 10
6
Bent Over Row (Barbell)
2
6-8 reps
45%
7
Seated Row (Cable)
2
6-8 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
8-10 Reps
80%
2
Pull-Up (Weighted)
4 Sets
8-10 Reps
@10
3
Lat Pulldown
4 Sets
8-10 Reps
80%
4
Single Arm Row (Dumbbell)
4 Sets
8-10 Reps
@10
5
Standing Calf Raise
4 Sets
8-10 Reps
@10
6
Ab Leg Raise
4 Sets
10-15 Reps
@10
7
Cable Crunch
4 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
8-10 Reps
80%
2
Bench Press (Close Grip)
4 Sets
8-10 Reps
80%
3
Chest Fly (Dumbbell)
4 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@10
5
Upright Row (Cable)
4 Sets
8-10 Reps
@10
6
Overhead Tricep Extension (Cable)
4 Sets
8-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
4 Sets
8-10 Reps
@10
8
Wrist Curl (Barbell)
4 Sets
15-20 Reps
@10
Day 3
1
Rear Delt Fly (Machine)
4 Sets
8-10 Reps
80%
2
Military Press (Barbell)
4 Sets
8-10 Reps
80%
3
Shoulder Press (Plate Loaded)
4 Sets
8-10 Reps
80%
4
Bicep Curl (EZ Bar)
4 Sets
8-10 Reps
@10
5
Hammer Curl
4 Sets
8-10 Reps
@10
6
Seated Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
@10
7
Ab Rollout
4 Sets
8-10 Reps
@10
8
Abs Crunch (Machine)
4 Sets
8-10 Reps
@10
Day 4
1
Leg Curl
4 Sets
8-10 Reps
@10
2
Squat (Barbell)
4 Sets
8-10 Reps
80%
3
Leg Press (45 Degrees)
4 Sets
8-10 Reps
80%
4
Seated Calf Raise
4 Sets
8-10 Reps
@10
5
Dip (Weighted)
4 Sets
8-10 Reps
@10
6
Tricep Extension (Machine)
4 Sets
8-10 Reps
@10
7
Tricep Rope Push Down (Cable)
4 Sets
8-10 Reps
@10
8
Forearm Roll Up
4 Sets
1-2 Reps
@10
Day 5
1
Bench Press (Barbell)
4 Sets
8-10 Reps
80%
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
80%
3
Chest Fly (Cable)
4 Sets
8-10 Reps
@10
4
Bicep Curl (Cable)
4 Sets
8-10 Reps
@10
5
Bicep Cable (W/ 2 Cables)
4 Sets
8-10 Reps
@10
6
Bent Over Row (Barbell)
4 Sets
8-10 Reps
80%
7
Seated Row (Cable)
4 Sets
8-10 Reps
80%