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BoostcampPNG

body building

by Brandon R.
1 athletes joined

Program Description

body building

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 01, 2025 01:59
  • Last Edited
    Jun 18, 2025 08:48

Summary

Transform your physique with this comprehensive 8-week bodybuilding program designed for serious lifters. Committing just four days a week, you'll engage in a variety of compound and isolation movements targeting all major muscle groups. From the bench press to squats and deadlifts, each session is crafted to build strength and muscle mass, ensuring you push your limits with every workout. Get ready to sculpt your body and achieve your fitness goals with a structured plan that keeps you motivated and on track!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Close Grip)
1
6-10 reps
RPE 10
3
Shoulder Press (Plate Loaded)
1
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
6
Pullover (EZ Bar)
1
8-12 reps
RPE 10
7
Lat Pulldown
1
6-10 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Hack Squat
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Calf Raise (Machine)
1
15-25 reps
RPE 10
12
Leg Curl
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Close Grip)
1
6-10 reps
RPE 10
3
Shoulder Press (Plate Loaded)
1
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
6
Pullover (EZ Bar)
1
8-12 reps
RPE 10
7
Lat Pulldown
1
6-10 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Hack Squat
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Calf Raise (Machine)
1
15-25 reps
RPE 10
12
Leg Curl
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 10
3
Calf Raise (Machine)
1
6-10 reps
RPE 10
4
Hamstring Curl
1
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Chest Fly (Cable)
1
15-25 reps
RPE 10
7
Upright Row (Barbell)
1
15-25 reps
RPE 10
8
Preacher Curl (Barbell)
1
15-25 reps
RPE 10
9
Rear Delt Fly (Dumbbell)
1
15-25 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
11
Overhead Extension (Dumbbell)
1
15-25 reps
RPE 10
12
Straight Bar Lat Extension
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 10
3
Calf Raise (Machine)
1
6-10 reps
RPE 10
4
Hamstring Curl
1
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Chest Fly (Cable)
1
15-25 reps
RPE 10
7
Upright Row (Barbell)
1
15-25 reps
RPE 10
8
Preacher Curl (Barbell)
1
15-25 reps
RPE 10
9
Rear Delt Fly (Dumbbell)
1
15-25 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
11
Overhead Extension (Dumbbell)
1
15-25 reps
RPE 10
12
Straight Bar Lat Extension
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 10
2
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
6
JM Press
1
8-12 reps
RPE 10
7
Pull-Up (Weighted)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Calf Raise (Machine)
1
15-25 reps
RPE 10
12
Leg Curl
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 10
2
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
6
JM Press
1
8-12 reps
RPE 10
7
Pull-Up (Weighted)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Calf Raise (Machine)
1
15-25 reps
RPE 10
12
Leg Curl
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-10 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 10
3
Calf Raise (Machine)
1
6-10 reps
RPE 10
4
Sumo Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Bench Press (Wide Grip)
1
15-25 reps
RPE 10
6
Chest Fly (Cable)
1
15-25 reps
RPE 10
7
Upright Row (Barbell)
1
15-25 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
9
Face Pull
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Overhead Extension (Dumbbell)
1
15-25 reps
RPE 10
12
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-10 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 10
3
Calf Raise (Machine)
1
6-10 reps
RPE 10
4
Sumo Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Bench Press (Wide Grip)
1
15-25 reps
RPE 10
6
Chest Fly (Cable)
1
15-25 reps
RPE 10
7
Upright Row (Barbell)
1
15-25 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
9
Face Pull
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Overhead Extension (Dumbbell)
1
15-25 reps
RPE 10
12
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-10 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 10
3
Calf Raise (Machine)
1
6-10 reps
RPE 10
4
Sumo Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Bench Press (Wide Grip)
1
15-25 reps
RPE 10
6
Chest Fly (Cable)
1
15-25 reps
RPE 10
7
Upright Row (Barbell)
1
15-25 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
9
Face Pull
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Overhead Extension (Dumbbell)
1
15-25 reps
RPE 10
12
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-10 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 10
3
Calf Raise (Machine)
1
6-10 reps
RPE 10
4
Sumo Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Bench Press (Wide Grip)
1
15-25 reps
RPE 10
6
Chest Fly (Cable)
1
15-25 reps
RPE 10
7
Upright Row (Barbell)
1
15-25 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
9
Face Pull
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Overhead Extension (Dumbbell)
1
15-25 reps
RPE 10
12
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Close Grip)
1
6-10 reps
RPE 10
3
Shoulder Press (Plate Loaded)
1
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
6
Pullover (EZ Bar)
1
8-12 reps
RPE 10
7
Lat Pulldown
1
6-10 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Hack Squat
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Calf Raise (Machine)
1
15-25 reps
RPE 10
12
Leg Curl
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Close Grip)
1
6-10 reps
RPE 10
3
Shoulder Press (Plate Loaded)
1
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
6
Pullover (EZ Bar)
1
8-12 reps
RPE 10
7
Lat Pulldown
1
6-10 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Hack Squat
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Calf Raise (Machine)
1
15-25 reps
RPE 10
12
Leg Curl
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 10
3
Calf Raise (Machine)
1
6-10 reps
RPE 10
4
Hamstring Curl
1
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Chest Fly (Cable)
1
15-25 reps
RPE 10
7
Upright Row (Barbell)
1
15-25 reps
RPE 10
8
Preacher Curl (Barbell)
1
15-25 reps
RPE 10
9
Rear Delt Fly (Dumbbell)
1
15-25 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
11
Overhead Extension (Dumbbell)
1
15-25 reps
RPE 10
12
Straight Bar Lat Extension
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 10
3
Calf Raise (Machine)
1
6-10 reps
RPE 10
4
Hamstring Curl
1
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Chest Fly (Cable)
1
15-25 reps
RPE 10
7
Upright Row (Barbell)
1
15-25 reps
RPE 10
8
Preacher Curl (Barbell)
1
15-25 reps
RPE 10
9
Rear Delt Fly (Dumbbell)
1
15-25 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
11
Overhead Extension (Dumbbell)
1
15-25 reps
RPE 10
12
Straight Bar Lat Extension
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 10
2
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
6
JM Press
1
8-12 reps
RPE 10
7
Pull-Up (Weighted)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Calf Raise (Machine)
1
15-25 reps
RPE 10
12
Leg Curl
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 10
2
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
6
JM Press
1
8-12 reps
RPE 10
7
Pull-Up (Weighted)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Calf Raise (Machine)
1
15-25 reps
RPE 10
12
Leg Curl
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 10
2
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
6
JM Press
1
8-12 reps
RPE 10
7
Pull-Up (Weighted)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Calf Raise (Machine)
1
15-25 reps
RPE 10
12
Leg Curl
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 10
2
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
6
JM Press
1
8-12 reps
RPE 10
7
Pull-Up (Weighted)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Calf Raise (Machine)
1
15-25 reps
RPE 10
12
Leg Curl
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-10 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 10
3
Calf Raise (Machine)
1
6-10 reps
RPE 10
4
Sumo Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Bench Press (Wide Grip)
1
15-25 reps
RPE 10
6
Chest Fly (Cable)
1
15-25 reps
RPE 10
7
Upright Row (Barbell)
1
15-25 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
9
Face Pull
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Overhead Extension (Dumbbell)
1
15-25 reps
RPE 10
12
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-10 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 10
3
Calf Raise (Machine)
1
6-10 reps
RPE 10
4
Sumo Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Bench Press (Wide Grip)
1
15-25 reps
RPE 10
6
Chest Fly (Cable)
1
15-25 reps
RPE 10
7
Upright Row (Barbell)
1
15-25 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
9
Face Pull
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Overhead Extension (Dumbbell)
1
15-25 reps
RPE 10
12
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Close Grip)
1
6-10 reps
RPE 10
3
Shoulder Press (Plate Loaded)
1
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
6
Pullover (EZ Bar)
1
8-12 reps
RPE 10
7
Lat Pulldown
1
6-10 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Hack Squat
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Calf Raise (Machine)
1
15-25 reps
RPE 10
12
Leg Curl
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Close Grip)
1
6-10 reps
RPE 10
3
Shoulder Press (Plate Loaded)
1
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
6
Pullover (EZ Bar)
1
8-12 reps
RPE 10
7
Lat Pulldown
1
6-10 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Hack Squat
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Calf Raise (Machine)
1
15-25 reps
RPE 10
12
Leg Curl
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 10
3
Calf Raise (Machine)
1
6-10 reps
RPE 10
4
Hamstring Curl
1
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Chest Fly (Cable)
1
15-25 reps
RPE 10
7
Upright Row (Barbell)
1
15-25 reps
RPE 10
8
Preacher Curl (Barbell)
1
15-25 reps
RPE 10
9
Rear Delt Fly (Dumbbell)
1
15-25 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
11
Overhead Extension (Dumbbell)
1
15-25 reps
RPE 10
12
Straight Bar Lat Extension
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 10
3
Calf Raise (Machine)
1
6-10 reps
RPE 10
4
Hamstring Curl
1
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Chest Fly (Cable)
1
15-25 reps
RPE 10
7
Upright Row (Barbell)
1
15-25 reps
RPE 10
8
Preacher Curl (Barbell)
1
15-25 reps
RPE 10
9
Rear Delt Fly (Dumbbell)
1
15-25 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
11
Overhead Extension (Dumbbell)
1
15-25 reps
RPE 10
12
Straight Bar Lat Extension
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6-10 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 10
3
Calf Raise (Machine)
1
6-10 reps
RPE 10
4
Hamstring Curl
1
6-10 reps
RPE 10
5
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
6
Chest Fly (Cable)
1
15-25 reps
RPE 10
7
Upright Row (Barbell)
1
15-25 reps
RPE 10
8
Preacher Curl (Barbell)
1
15-25 reps
RPE 10
9
Rear Delt Fly (Dumbbell)
1
15-25 reps
RPE 10
10
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
11
Overhead Extension (Dumbbell)
1
15-25 reps
RPE 10
12
Straight Bar Lat Extension
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
6-10 reps
RPE 10
2
Skull Crusher (Barbell)
1
6-10 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
6
JM Press
1
8-12 reps
RPE 10
7
Pull-Up (Weighted)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Leg Press
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Calf Raise (Machine)
1
15-25 reps
RPE 10
12
Leg Curl
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
6-10 reps
RPE 10
2
Leg Extension
1
6-10 reps
RPE 10
3
Calf Raise (Machine)
1
6-10 reps
RPE 10
4
Sumo Deadlift (Barbell)
1
6-10 reps
RPE 10
5
Bench Press (Wide Grip)
1
15-25 reps
RPE 10
6
Chest Fly (Cable)
1
15-25 reps
RPE 10
7
Upright Row (Barbell)
1
15-25 reps
RPE 10
8
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
9
Face Pull
1
15-25 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
11
Overhead Extension (Dumbbell)
1
15-25 reps
RPE 10
12
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Bench Press (Close Grip)
1
6-10 reps
RPE 10
3
Shoulder Press (Plate Loaded)
1
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
5
Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
6
Pullover (EZ Bar)
1
8-12 reps
RPE 10
7
Lat Pulldown
1
6-10 reps
RPE 10
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
9
Hack Squat
1
15-25 reps
RPE 10
10
Leg Extension
1
15-25 reps
RPE 10
11
Calf Raise (Machine)
1
15-25 reps
RPE 10
12
Leg Curl
1
15-25 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
6-10 Reps
@10
2
Bench Press (Close Grip)
1 Set
6-10 Reps
@10
3
Shoulder Press (Plate Loaded)
1 Set
6-10 Reps
@10
4
Bent Over Row (Barbell)
1 Set
6-10 Reps
@10
5
Bicep Curl (EZ Bar)
1 Set
8-12 Reps
@10
6
Pullover (EZ Bar)
1 Set
8-12 Reps
@10
7
Lat Pulldown
1 Set
6-10 Reps
@10
8
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@10
9
Hack Squat
1 Set
15-25 Reps
@10
10
Leg Extension
1 Set
15-25 Reps
@10
11
Calf Raise (Machine)
1 Set
15-25 Reps
@10
12
Leg Curl
1 Set
15-25 Reps
@10
Day 2
1
Squat (Low Bar)
1 Set
6-10 Reps
@10
2
Leg Extension
1 Set
6-10 Reps
@10
3
Calf Raise (Machine)
1 Set
6-10 Reps
@10
4
Sumo Deadlift (Barbell)
1 Set
6-10 Reps
@10
5
Bench Press (Wide Grip)
1 Set
15-25 Reps
@10
6
Chest Fly (Cable)
1 Set
15-25 Reps
@10
7
Upright Row (Barbell)
1 Set
15-25 Reps
@10
8
Hammer Curl (Dumbbell)
1 Set
15-25 Reps
@10
9
Face Pull
1 Set
15-25 Reps
@10
10
Tricep Pushdown (Cable)
1 Set
15-25 Reps
@10
11
Overhead Extension (Dumbbell)
1 Set
15-25 Reps
@10
12
Lat Pulldown (Single Arm)
1 Set
15-25 Reps
@10
Day 3
1
Dip (Weighted)
1 Set
6-10 Reps
@10
2
Skull Crusher (Barbell)
1 Set
6-10 Reps
@10
3
Overhead Press (Barbell)
1 Set
6-10 Reps
@10
4
Deadlift (Barbell)
1 Set
6-10 Reps
@10
5
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
6
JM Press
1 Set
8-12 Reps
@10
7
Pull-Up (Weighted)
1 Set
6-10 Reps
@10
8
Tricep Rope Push Down (Cable)
1 Set
8-12 Reps
@10
9
Leg Press
1 Set
15-25 Reps
@10
10
Leg Extension
1 Set
15-25 Reps
@10
11
Calf Raise (Machine)
1 Set
15-25 Reps
@10
12
Leg Curl
1 Set
15-25 Reps
@10
Day 4
1
High Bar Squat (Barbell)
1 Set
6-10 Reps
@10
2
Leg Extension
1 Set
6-10 Reps
@10
3
Calf Raise (Machine)
1 Set
6-10 Reps
@10
4
Hamstring Curl
1 Set
6-10 Reps
@10
5
Incline Bench Press (Barbell)
1 Set
15-25 Reps
@10
6
Chest Fly (Cable)
1 Set
15-25 Reps
@10
7
Upright Row (Barbell)
1 Set
15-25 Reps
@10
8
Preacher Curl (Barbell)
1 Set
15-25 Reps
@10
9
Rear Delt Fly (Dumbbell)
1 Set
15-25 Reps
@10
10
Tricep Rope Push Down (Cable)
1 Set
15-25 Reps
@10
11
Overhead Extension (Dumbbell)
1 Set
15-25 Reps
@10
12
Straight Bar Lat Extension
1 Set
15-25 Reps
@10