logo
BoostcampPNG

Crusader Strong

by Anthony T.
2 athletes joined

Program Description

To bring up arms as a weak point but keep squatting heavy

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 12, 2025 02:05
  • Last Edited
    Apr 21, 2025 02:24
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
5 Sets
3 Reps
@9
2
Barbell Row
3 Sets
10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
4
Dip (Weighted)
3 Sets
8 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9
Day 2
1
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
2
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
3
Hammer Curl
3 Sets
8 Reps
@10
4
Skull Crusher (Barbell)
3 Sets
12 Reps
@10
5
Wrist Curls
3 Sets
10 Reps
@10
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Lunge (Dumbbell)
3 Sets
10 Reps
@7
4
Standing Calf Raise
3 Sets
12 Reps
@9
Day 3
1A
Face Pull
3 Sets
10 Reps
-
1B
Standing Pullover (Cable)
3 Sets
10 Reps
-
2
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@9
3
Pull-Up (Weighted)
3 Sets
10 Reps
@10
4
Shrug (Dumbbell)
3 Sets
15 Reps
-
Day 5
1
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
2
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
3
Hammer Curl
3 Sets
8 Reps
@10
4
Skull Crusher (Barbell)
3 Sets
12 Reps
@10
5
Wrist Curls
3 Sets
10 Reps
@10