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5 days program Natural Lift

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Program Description

This Is for all leves training if you are a natural lifter And you want a science base training

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 18, 2024 06:17
  • Last Edited
    Jun 18, 2025 11:15

Summary

Unlock your strength potential with the 5-Day Natural Lift program! Over 12 weeks, you'll engage in a balanced mix of push, pull, and leg workouts designed to build muscle and enhance overall fitness. Each session targets key muscle groups with a variety of exercises, ensuring progressive overload while keeping your workouts fresh and challenging. Get ready to transform your physique and boost your performance in the gym!
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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
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
6-8 reps
RPE 8
4
Chest Fly (Machine)
2
8-12 reps
RPE 8
5
Lateral Raise (Cable)
2
6-10 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8-9
3
Single Arm Row (Cable)
2
6-10 reps
RPE 9
4
Rear Delt Fly (Cable)
2
6-10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 9.5
5
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9
4
Seated Dip (Machine)
2
6-10 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Hammer Curl (Cable)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
3
T-Bar Row
2
6-10 reps
RPE 9
4
Single Arm High Row (Cable)
2
6-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@8-9
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@8-9
3
Shoulder Press (Machine)
1 Set
6-8 Reps
@8
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Cable)
2 Sets
6-10 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9
Day 2
1
Lat Pulldown
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@8-9
3
Single Arm Row (Cable)
2 Sets
6-10 Reps
@9
4
Rear Delt Fly (Cable)
2 Sets
6-10 Reps
@8.5
5
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
5-8 Reps
@9
2
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@9.5
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
6-10 Reps
@9.5
5
Calf Raise (Leg Press)
2 Sets
6-10 Reps
@10
Day 4
1
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@8.5
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@9
3
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@9
4
Seated Dip (Machine)
2 Sets
6-10 Reps
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
7
Hammer Curl (Cable)
2 Sets
6-10 Reps
@10
Day 5
1
Leg Curl
2 Sets
6-10 Reps
@8.5
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9
3
T-Bar Row
2 Sets
6-10 Reps
@9
4
Single Arm High Row (Cable)
2 Sets
6-10 Reps
@10
5
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@9