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BoostcampPNG

body building

by Brandon R.

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
    May 01, 2025 02:20
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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
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