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Benswolio

by VanillaFudge

Program Description

This workout routine will help you build muscle and strength.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 31, 2025 06:11
  • Last Edited
    Aug 01, 2025 03:12
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
6
Lat Pulldown
3
6-12 reps
RPE 8.5
7
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 8.5
3
Leg Curl
3
8-12 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
6-10 reps
RPE 7.5
5
Leg Extension
3
10-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
6-10 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8.5
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 8.5
3
Lateral Raise (Cable)
3
10-15 reps
RPE 8
4
High Row
3
6-12 reps
RPE 8.5
5
French Press
3
8-12 reps
RPE 8.5
6
Cable Crunch
3
10-15 reps
RPE 7.5
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 9
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-8 reps
RPE 9
2
Seated Calf Raise
2
10-15 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8.5
4
Good Morning
3
6-10 reps
RPE 8
5
Pullover (Dumbbell)
3
6-10 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8.5
7
Decline Crunch (Weighted)
3
10-15 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@8.5
4
Bicep Curl (Dumbbell)
4 Sets
6-12 Reps
@8.5
5
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
6
Lat Pulldown
3 Sets
6-12 Reps
@8.5
7
Tricep Extension (Cable)
3 Sets
8-12 Reps
@8.5
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@8.5
3
Leg Curl
3 Sets
8-12 Reps
@9
4
Incline Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
@7.5
5
Leg Extension
3 Sets
10-15 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
6-10 Reps
@8.5
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@9
Day 3
1
Barbell Row
3 Sets
5-8 Reps
@9
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@8.5
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8.5
4
High Row
3 Sets
6-12 Reps
@8.5
5
French Press
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
10-15 Reps
@8
7
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@8.5
Day 4
1
Trap Bar Deadlift
3 Sets
5-8 Reps
@9
2
Seated Calf Raise
2 Sets
10-15 Reps
@8
3
Leg Press
3 Sets
8-12 Reps
@8.5
4
Good Morning
3 Sets
6-10 Reps
@9
5
Pullover (Dumbbell)
3 Sets
6-10 Reps
@8.5
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8.5
7
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@8