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Pure AesthetiX: Push Pull Leg Arm Hypertrophy Program

by Ezra Kim
56 athletes joined

Program Description

Recommended Schedule: Monday - Push Tuesday - Pull Wednesday - Rest Thursday - Push Friday - Pull Saturday - Leg or Arm Sunday - Rest

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 11, 2024 09:57
  • Last Edited
    Jun 18, 2025 10:43

Summary

Unlock your potential with the **Pure AesthetiX: Push Pull Leg Arm Hypertrophy Program**, a comprehensive 12-week journey designed for serious lifters. Committing to five days a week, you'll engage in a balanced blend of push, pull, and leg workouts, focusing on hypertrophy to sculpt your physique. Each session is meticulously crafted, featuring exercises like weighted pull-ups and incline bench presses, ensuring you push your limits while maximizing muscle growth. Get ready to transform your strength and aesthetics in just three months!
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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 (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
-
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
-
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
-
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
-
RPE 10
5
Reverse Pec Deck
3
8-12 reps
-
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Extension
2
1
8-12 reps
8-99 reps
-
RPE 10
4
Hamstring Curl
2
1
8-12 reps
8-99 reps
-
RPE 10
5
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
12-15 reps
-
2
Incline Curl (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12-15 reps
-
5
Rope Hammer Curl
3
12-15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Extension
2
1
8-12 reps
8-99 reps
-
RPE 10
4
Hamstring Curl
2
1
8-12 reps
8-99 reps
-
RPE 10
5
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
12-15 reps
-
2
Incline Curl (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12-15 reps
-
5
Rope Hammer Curl
3
12-15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Extension
2
1
8-12 reps
8-99 reps
-
RPE 10
4
Hamstring Curl
2
1
8-12 reps
8-99 reps
-
RPE 10
5
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
12-15 reps
-
2
Incline Curl (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12-15 reps
-
5
Rope Hammer Curl
3
12-15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Extension
2
1
8-12 reps
8-99 reps
-
RPE 10
4
Hamstring Curl
2
1
8-12 reps
8-99 reps
-
RPE 10
5
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
12-15 reps
-
2
Incline Curl (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12-15 reps
-
5
Rope Hammer Curl
3
12-15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Extension
2
1
8-12 reps
8-99 reps
-
RPE 10
4
Hamstring Curl
2
1
8-12 reps
8-99 reps
-
RPE 10
5
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
12-15 reps
-
2
Incline Curl (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12-15 reps
-
5
Rope Hammer Curl
3
12-15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Leg Extension
2
1
8-12 reps
8-99 reps
-
RPE 10
4
Hamstring Curl
2
1
8-12 reps
8-99 reps
-
RPE 10
5
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 10
6
Standing Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
12-15 reps
-
2
Incline Curl (Dumbbell)
3
12-15 reps
-
3
Tricep Pushdown (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12-15 reps
-
5
Rope Hammer Curl
3
12-15 reps
-
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
-
@10
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
8-12 Reps
8-99 Reps
-
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
4
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
-
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
-
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
-
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
-
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
-
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-99 Reps
-
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
1 Set
12-15 Reps
12-99 Reps
-
@10
2
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
-
@10
3
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
4
Seated Cable Row (One Arm)
2 Sets
1 Set
12-15 Reps
12-99 Reps
-
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
-
6
Shrug (Barbell)
2 Sets
1 Set
12-15 Reps
12-99 Reps
-
@10
Day 5
1
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
-
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-99 Reps
-
@10
4
Hamstring Curl
2 Sets
1 Set
8-12 Reps
8-99 Reps
-
@10
5
Reverse Lunge (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
6
Standing Calf Raise
3 Sets
8-12 Reps
-