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BoostcampPNG

GVS-inspired, AI-made, 4days/week

by Giovanni
4 athletes joined
5.0
(1 rating)

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 06, 2025 05:23
  • Last Edited
    Jun 18, 2025 08:09

Summary

Unlock your strength potential with this 12-week, 4-day workout program inspired by GVS and enhanced by AI. Each session is meticulously crafted to target both upper and lower body muscles, featuring compound lifts like the barbell squat and incline bench press, along with isolation exercises to sculpt and define. With a focus on intensity and progressive overload, you'll push your limits while building functional strength and muscle endurance. Get ready to transform your physique and elevate your fitness game!
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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
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Pec Deck (Machine)
3
10-12 reps
RPE 8
5
Chin-Up (Bodyweight)
3
6-10 reps
RPE 8
6
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Face Pull
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Back Extension (Weighted)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
16-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Leg Curl
3
10-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
RPE 8
7
Cable Crunch
3
10-12 reps
RPE 8
8
Hammer Curl (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
8-10 reps
RPE 8
3
Arnold Press
3
8-10 reps
RPE 8
4
Pullover (Dumbbell)
3
10-12 reps
RPE 8
5
Dip (Bodyweight)
1
8-10 reps
RPE 8
6
Reverse Pec Deck
3
12-15 reps
RPE 8
7
Shrug (Dumbbell)
3
12-15 reps
RPE 9
8
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
8
Hanging Leg Raise
3
10-15 reps
-
9
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Single-Leg Leg Curl
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Hanging Leg Raise
3
10-15 reps
-
8
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Kettlebell Swing
2
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Standing Calf Raise
3
12-15 reps
RPE 8
4
Leg Extension
3
10-12 reps
-
5
Single-Leg Leg Curl
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-15 reps
-
7
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
8
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Kettlebell Swing
2
25-30 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Barbell Row
3 Sets
8-10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Pec Deck (Machine)
3 Sets
10-12 Reps
@8
5
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
@8
6
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Face Pull
3 Sets
12-15 Reps
@8
8
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@8
2
Back Extension (Weighted)
3 Sets
8-10 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
16-20 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Leg Curl
3 Sets
10-12 Reps
@8
6
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@8
7
Cable Crunch
3 Sets
10-12 Reps
@8
8
Hammer Curl (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
Day 3
1
Bench Press (Dumbbell)
4 Sets
6-8 Reps
@8
2
Seated Row (Cable)
3 Sets
8-10 Reps
@8
3
Arnold Press
3 Sets
8-10 Reps
@8
4
Pullover (Dumbbell)
3 Sets
10-12 Reps
@8
5
Dip (Bodyweight)
1 Set
8-10 Reps
@8
6
Reverse Pec Deck
3 Sets
12-15 Reps
@8
7
Shrug (Dumbbell)
3 Sets
12-15 Reps
@9
8
Tricep Pushdown (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
Day 4
1
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
3
Standing Calf Raise
3 Sets
12-15 Reps
@8
4
Leg Extension
3 Sets
10-12 Reps
-
5
Single-Leg Leg Curl
3 Sets
10-12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
8
Hanging Leg Raise
3 Sets
10-15 Reps
-
9
Kettlebell Swing
2 Sets
25-30 Reps
@8