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Torso/Legs/ShArms

by Hidden

Program Description

my bulking plan for next year. Focus on hypertrophy and strength

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 07, 2025 01:20
  • Last Edited
    Aug 20, 2025 09:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Wrist Curls
3
10-15 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Fly Press (Dumbbell)
3
10-15 reps
RPE 10
4
Bent Over Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Pullover (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
3A
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
3B
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
4C
Bayesian Curl
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 9
3
Split Squat (Smith Machine)
2
8-12 reps
RPE 10
4
Hip Thrust (Machine)
2
10-15 reps
RPE 10
5A
Decline Sit Up (Weighted)
3
10-15 reps
RPE 10
5B
Neck Flexion
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Pullover (EZ Bar)
3
8-12 reps
RPE 8.5
5B
Wrist Curls
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Wrist Curls
3
10-15 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
2B
Upright Row (Barbell)
2
6-10 reps
RPE 10
3A
French Press
2
6-10 reps
RPE 9
3B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
4
JM Press (Smith Machine)
3
6-10 reps
RPE 10
5
Shrug (Barbell)
2
4-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Split Squat (Dumbbell)
2
10-15 reps
RPE 10
3
Hyperextension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Kelso Shrug
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Fly Press (Dumbbell)
3
10-15 reps
RPE 10
4
Bent Over Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Pullover (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Pullover (EZ Bar)
3
8-12 reps
RPE 8.5
5B
Wrist Curls
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Face Pull
3
10-15 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4A
Side Crunch (Cable)
4
6-10 reps
RPE 10
4B
Neck Extension
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Split Squat (Dumbbell)
2
10-15 reps
RPE 10
3
Hyperextension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Kelso Shrug
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 9
3
Split Squat (Smith Machine)
2
8-12 reps
RPE 10
4
Hip Thrust (Machine)
2
10-15 reps
RPE 10
5A
Decline Sit Up (Weighted)
3
10-15 reps
RPE 10
5B
Neck Flexion
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Pullover (EZ Bar)
3
8-12 reps
RPE 8.5
5B
Wrist Curls
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Face Pull
3
10-15 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4A
Side Crunch (Cable)
4
6-10 reps
RPE 10
4B
Neck Extension
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Split Squat (Dumbbell)
2
10-15 reps
RPE 10
3
Hyperextension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Kelso Shrug
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Fly Press (Dumbbell)
3
10-15 reps
RPE 10
4
Bent Over Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Pullover (Dumbbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
3A
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
3B
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
4C
Bayesian Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 9
3
Split Squat (Smith Machine)
2
8-12 reps
RPE 10
4
Hip Thrust (Machine)
2
10-15 reps
RPE 10
5A
Decline Sit Up (Weighted)
3
10-15 reps
RPE 10
5B
Neck Flexion
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4A
Side Crunch (Cable)
4
6-10 reps
RPE 10
4B
Neck Extension
3
15-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Wrist Curls
3
10-15 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
2B
Upright Row (Barbell)
2
6-10 reps
RPE 10
3A
French Press
2
6-10 reps
RPE 9
3B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
4
JM Press (Smith Machine)
3
6-10 reps
RPE 10
5
Shrug (Barbell)
2
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
3A
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
3B
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
4C
Bayesian Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Face Pull
3
10-15 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4A
Side Crunch (Cable)
4
6-10 reps
RPE 10
4B
Neck Extension
3
15-20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Wrist Curls
3
10-15 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
2B
Upright Row (Barbell)
2
6-10 reps
RPE 10
3A
French Press
2
6-10 reps
RPE 9
3B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
4
JM Press (Smith Machine)
3
6-10 reps
RPE 10
5
Shrug (Barbell)
2
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
3A
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
3B
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
4C
Bayesian Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 9
3
Split Squat (Smith Machine)
2
8-12 reps
RPE 10
4
Hip Thrust (Machine)
2
10-15 reps
RPE 10
5A
Decline Sit Up (Weighted)
3
10-15 reps
RPE 10
5B
Neck Flexion
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Pullover (EZ Bar)
3
8-12 reps
RPE 8.5
5B
Wrist Curls
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Face Pull
3
10-15 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
2B
Upright Row (Barbell)
2
6-10 reps
RPE 10
3A
French Press
2
6-10 reps
RPE 9
3B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
4
JM Press (Smith Machine)
3
6-10 reps
RPE 10
5
Shrug (Barbell)
2
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Split Squat (Dumbbell)
2
10-15 reps
RPE 10
3
Hyperextension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Kelso Shrug
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Fly Press (Dumbbell)
3
10-15 reps
RPE 10
4
Bent Over Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Pullover (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Pullover (EZ Bar)
3
8-12 reps
RPE 8.5
5B
Wrist Curls
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Wrist Curls
3
10-15 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
2B
Upright Row (Barbell)
2
6-10 reps
RPE 10
3A
French Press
2
6-10 reps
RPE 9
3B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
4
JM Press (Smith Machine)
3
6-10 reps
RPE 10
5
Shrug (Barbell)
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Split Squat (Dumbbell)
2
10-15 reps
RPE 10
3
Hyperextension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Kelso Shrug
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Fly Press (Dumbbell)
3
10-15 reps
RPE 10
4
Bent Over Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Pullover (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Pullover (EZ Bar)
3
8-12 reps
RPE 8.5
5B
Wrist Curls
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Face Pull
3
10-15 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4A
Side Crunch (Cable)
4
6-10 reps
RPE 10
4B
Neck Extension
3
15-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Wrist Curls
3
10-15 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Fly Press (Dumbbell)
3
10-15 reps
RPE 10
4
Bent Over Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Pullover (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
3A
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
3B
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
4C
Bayesian Curl
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 9
3
Split Squat (Smith Machine)
2
8-12 reps
RPE 10
4
Hip Thrust (Machine)
2
10-15 reps
RPE 10
5A
Decline Sit Up (Weighted)
3
10-15 reps
RPE 10
5B
Neck Flexion
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4A
Side Crunch (Cable)
4
6-10 reps
RPE 10
4B
Neck Extension
3
15-20 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Split Squat (Dumbbell)
2
10-15 reps
RPE 10
3
Hyperextension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Kelso Shrug
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Fly Press (Dumbbell)
3
10-15 reps
RPE 10
4
Bent Over Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Pullover (Dumbbell)
3
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
3A
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
3B
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
4C
Bayesian Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 9
3
Split Squat (Smith Machine)
2
8-12 reps
RPE 10
4
Hip Thrust (Machine)
2
10-15 reps
RPE 10
5A
Decline Sit Up (Weighted)
3
10-15 reps
RPE 10
5B
Neck Flexion
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4A
Side Crunch (Cable)
4
6-10 reps
RPE 10
4B
Neck Extension
3
15-20 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Dip (Weighted)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Wrist Curls
3
10-15 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
2B
Upright Row (Barbell)
2
6-10 reps
RPE 10
3A
French Press
2
6-10 reps
RPE 9
3B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
4
JM Press (Smith Machine)
3
6-10 reps
RPE 10
5
Shrug (Barbell)
2
4-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Split Squat (Dumbbell)
2
10-15 reps
RPE 10
3
Hyperextension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
3
10-15 reps
RPE 10
5
Kelso Shrug
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 9
3
Split Squat (Smith Machine)
2
8-12 reps
RPE 10
4
Hip Thrust (Machine)
2
10-15 reps
RPE 10
5A
Decline Sit Up (Weighted)
3
10-15 reps
RPE 10
5B
Neck Flexion
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5A
Pullover (EZ Bar)
3
8-12 reps
RPE 8.5
5B
Wrist Curls
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Face Pull
3
10-15 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
2A
Bicep Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 10
2B
Upright Row (Barbell)
2
6-10 reps
RPE 10
3A
French Press
2
6-10 reps
RPE 9
3B
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
4
JM Press (Smith Machine)
3
6-10 reps
RPE 10
5
Shrug (Barbell)
2
4-6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2A
Face Pull
3
10-15 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3A
Lateral Raise (Cable)
2
10-15 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
3A
Skull Crusher (Barbell)
3
6-10 reps
RPE 10
3B
Preacher Curl (EZ Bar)
3
6-10 reps
RPE 10
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
4B
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 10
4C
Bayesian Curl
2
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Weighted)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Dip (Weighted)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Wrist Curls
3 Sets
10-15 Reps
@10
6
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@9
2
Split Squat (Dumbbell)
2 Sets
10-15 Reps
@10
3
Hyperextension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
4
Lying Leg Curl
3 Sets
10-15 Reps
@10
5
Kelso Shrug
2 Sets
6-10 Reps
@10
Day 3
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
3A
Skull Crusher (Barbell)
3 Sets
6-10 Reps
@10
3B
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
@10
4A
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
4B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
4C
Bayesian Curl
2 Sets
8-12 Reps
@10
Day 4
1
Barbell Row
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Lat Pulldown
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9
@10
4
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5A
Pullover (EZ Bar)
3 Sets
8-12 Reps
@8.5
5B
Wrist Curls
3 Sets
15-20 Reps
@10
Day 5
1
Pendulum Squat
3 Sets
6-8 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
3 Sets
10-15 Reps
@10
4A
Side Crunch (Cable)
4 Sets
6-10 Reps
@10
4B
Neck Extension
3 Sets
15-20 Reps
@8.5
Day 6
1
Shoulder Press (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
2A
Bicep Curl (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9
@10
2B
Upright Row (Barbell)
2 Sets
6-10 Reps
@10
3A
French Press
2 Sets
6-10 Reps
@9
3B
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@10
4
JM Press (Smith Machine)
3 Sets
6-10 Reps
@10
5
Shrug (Barbell)
2 Sets
4-6 Reps
@10