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Kong Inspired routing 2.0

by Edgar Lezama
1 athletes joined

Program Description

The goal was to optimize muscle growth and endurance by: Training each major muscle group twice per week for frequency and volume using the pyramid and reverse pyramid sets, which are the styles you respond best to. Balancing intensity and recovery across 5 days to avoid overtraining. Keeping it aligned with the Kong Massive principles (heavy, structured, progressive).

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 31, 2025 05:32
  • Last Edited
    Jun 18, 2025 12:12

Summary

Unleash your inner strength with the Kong Inspired Routing 2.0, a comprehensive 12-week program designed for serious lifters. Committing to five days a week, you'll tackle a balanced mix of push, pull, and leg workouts that focus on building muscle and enhancing overall strength. Each session includes progressive exercises, such as incline bench presses and squats, with a clear structure to track your gains and push your limits. Perfect for those ready to elevate their training and achieve impressive results!
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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)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Chest Fly (Cable)
3
15 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Cable Crunch
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Chest Fly (Cable)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6
Cable Crunch
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5.5
RPE 5.5
RPE 5.5
RPE 5.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5.5
RPE 5.5
RPE 5.5
RPE 5.5
3
Chest Fly (Cable)
3
15 reps
RPE 5.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 5.5
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 5.5
6
Cable Crunch
3
15-20 reps
RPE 5.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Chest Fly (Cable)
3
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6
Cable Crunch
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Chest Fly (Cable)
3
15 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 6
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Cable Crunch
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Chest Fly (Cable)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
3
Chest Fly (Cable)
3
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Cable Crunch
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6
4
Incline Curl (Dumbbell)
3
10 reps
RPE 6
5
Face Pull
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5.5
RPE 5.5
RPE 5.5
RPE 5.5
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5.5
RPE 5.5
RPE 5.5
RPE 5.5
3
Seated Row (Cable)
3
12 reps
RPE 5.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 5.5
5
Face Pull
3
15 reps
RPE 5.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Seated Row (Cable)
3
12 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 6
4
Incline Curl (Dumbbell)
3
10 reps
RPE 6
5
Face Pull
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 6
3
Seated Row (Cable)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10 reps
RPE 10
5
Face Pull
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
3
Leg Press
3
15 reps
RPE 6
4
Standing Calf Raise
4
15 reps
RPE 6
5
Hanging Leg Raise
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Leg Press
3
15 reps
RPE 7
4
Standing Calf Raise
4
15 reps
RPE 7
5
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 8
5
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5.5
RPE 5.5
RPE 5.5
RPE 5.5
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 5.5
3
Leg Press
3
15 reps
RPE 5.5
4
Standing Calf Raise
4
15 reps
RPE 5.5
5
Hanging Leg Raise
3
12-15 reps
RPE 5.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
3
Leg Press
3
15 reps
RPE 7
4
Standing Calf Raise
4
15 reps
RPE 7
5
Hanging Leg Raise
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 8
5
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
3
Leg Press
3
15 reps
RPE 6
4
Standing Calf Raise
4
15 reps
RPE 6
5
Hanging Leg Raise
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 8
5
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 10
3
Leg Press
3
15 reps
RPE 10
4
Standing Calf Raise
4
15 reps
RPE 10
5
Hanging Leg Raise
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
2
Lying Rear Lateral Raise
4
12 reps
RPE 6
3
Arnold Press
1
1
1
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
4
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Lying Rear Lateral Raise
4
12 reps
RPE 7
3
Arnold Press
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Lying Rear Lateral Raise
4
12 reps
RPE 8
3
Arnold Press
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
RPE 5.5
RPE 5.5
RPE 5.5
2
Lying Rear Lateral Raise
4
12 reps
RPE 5.5
3
Arnold Press
1
1
1
6 reps
8 reps
10 reps
RPE 5.5
RPE 5.5
RPE 5.5
4
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 5.5
RPE 5.5
RPE 5.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 5.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Lying Rear Lateral Raise
4
12 reps
RPE 7
3
Arnold Press
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Lying Rear Lateral Raise
4
12 reps
RPE 8
3
Arnold Press
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Lying Rear Lateral Raise
4
12 reps
RPE 9
3
Arnold Press
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
4
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
2
Lying Rear Lateral Raise
4
12 reps
RPE 6
3
Arnold Press
1
1
1
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
4
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Lying Rear Lateral Raise
4
12 reps
RPE 8
3
Arnold Press
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Lying Rear Lateral Raise
4
12 reps
RPE 9
3
Arnold Press
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
4
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Lying Rear Lateral Raise
4
12 reps
RPE 9
3
Arnold Press
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
4
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Lying Rear Lateral Raise
4
12 reps
RPE 10
3
Arnold Press
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 7
4
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
2
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 6
3
Standing Pullover (Cable)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Cable twists
3
15 reps
RPE 6
6
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
2
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 7
3
Standing Pullover (Cable)
3
12 reps
RPE 7
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Cable twists
3
15 reps
RPE 7
6
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
2
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
3
Standing Pullover (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Cable twists
3
15 reps
RPE 8
6
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
2
6 reps
8 reps
10 reps
RPE 5.5
RPE 5.5
RPE 5.5
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 5.5
3
Standing Pullover (Cable)
3
12 reps
RPE 5.5
4
Bicep Curl (Barbell)
3
10 reps
RPE 5.5
5
Cable twists
3
15 reps
RPE 5.5
6
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 5.5
RPE 5.5
RPE 5.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
2
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 7
3
Standing Pullover (Cable)
3
12 reps
RPE 7
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Cable twists
3
15 reps
RPE 7
6
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
2
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
3
Standing Pullover (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Cable twists
3
15 reps
RPE 8
6
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
2
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
3
Standing Pullover (Cable)
3
12 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 9
5
Cable twists
3
15 reps
RPE 9
6
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
2
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 6
3
Standing Pullover (Cable)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Cable twists
3
15 reps
RPE 6
6
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 6
RPE 6
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
2
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 8
3
Standing Pullover (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Cable twists
3
15 reps
RPE 8
6
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
2
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
3
Standing Pullover (Cable)
3
12 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 9
5
Cable twists
3
15 reps
RPE 9
6
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
2
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
3
Standing Pullover (Cable)
3
12 reps
RPE 9
4
Bicep Curl (Barbell)
3
10 reps
RPE 9
5
Cable twists
3
15 reps
RPE 9
6
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
2
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Single Arm Row (Dumbbell)
3
8 reps
RPE 10
3
Standing Pullover (Cable)
3
12 reps
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
5
Cable twists
3
15 reps
RPE 10
6
Leg Extension
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@6
@6
@6
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@6
@6
@6
3
Chest Fly (Cable)
3 Sets
15 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@6
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6
6
Cable Crunch
3 Sets
15-20 Reps
@6
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@6
@6
@6
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@6
@6
@6
3
Seated Row (Cable)
3 Sets
12 Reps
@6
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@6
5
Face Pull
3 Sets
15 Reps
@6
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@6
@6
@6
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@6
3
Leg Press
3 Sets
15 Reps
@6
4
Standing Calf Raise
4 Sets
15 Reps
@6
5
Hanging Leg Raise
3 Sets
12-15 Reps
@6
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
@6
@6
@6
2
Lying Rear Lateral Raise
4 Sets
12 Reps
@6
3
Arnold Press
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@6
@6
@6
4
Dip (Assisted)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@6
@6
@6
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@6
Day 5
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
2 Sets
6 Reps
8 Reps
10 Reps
@6
@6
@6
2
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@6
3
Standing Pullover (Cable)
3 Sets
12 Reps
@6
4
Bicep Curl (Barbell)
3 Sets
10 Reps
@6
5
Cable twists
3 Sets
15 Reps
@6
6
Leg Extension
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@6
@6
@6