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Pure AesthetiX: Push Pull Leg Arm Hypertrophy Program

by Ezra Kim
62 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
    Aug 03, 2025 10:39

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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
18.5%
Front Delts
12.5%
Middle Delts
11.4%
Chest
11%
Lats
10.6%
Triceps
8.4%
Biceps
8.2%
Rear Delts
8.1%
Quadriceps
2.7%
Forearms
2.2%
Hamstrings
2.2%
Glutes
2.2%
Calves
0.9%
Adductors
0.4%
Lower Back
0.4%
Abductors
0.2%
Abs
0.2%
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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
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
-