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OFFWORLDER: Hypertrophy & Upper Body Focus

by AlamanderArts
2 athletes joined

Program Description

This weight-lifting program combines my favorite elements of Bald Omni-Man's Berserk Method and Damian Z's 4-Day Hypertrophy Program (Upper Body). - It alternates between two weeks to reduce repetition. While lower body days remain largely unchanged, the focus is primarily on the upper body. This program is designed to challenge your progressive overload significantly! - 4 days/week. I suggest going Monday, Tuesday, Thursday, and Friday. This will allow you to make a significant recovery with an adequate diet over your weekends, while giving you separation on Wednesdays to prepare for the second half of the week. - Most of these days also includes an ab exercise, or neck exercise. It is up to you whether you want to actually implement them in your workout. Monday: Upper, Push/Pull Tuesday: Lower Thursday: Upper, Arms/Shoulders Focus Friday: Lower & Back

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 17, 2024 01:47
  • Last Edited
    Jun 18, 2025 08:58

Summary

Transform your upper body with the OFFWORLDER program, a 12-week journey designed to maximize hypertrophy through targeted training. Comprising four days of intense workouts each week, this program focuses on progressive overload, ensuring you challenge your muscles with every session. Expect a powerful mix of compound and isolation exercises, from bench presses to lat pulldowns, all crafted to build strength and size. Equip yourself with the tools for success in a full gym setting and watch your physique evolve. Get ready to unleash your potential!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
5-10 reps
RPE 8-10
2
Lat Pulldown
4
5-10 reps
RPE 8-10
3
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-15 reps
RPE 8-10
5A
Lateral Raise (Cable)
3
6-8 reps
RPE 8-10
5B
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8-10
5C
Wrist Curls
3
10-15 reps
RPE 8-10
6
Neck Curl
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8-10
2
Lat Pulldown
4
5-10 reps
RPE 8-10
3
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-15 reps
RPE 8-10
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
5B
Face Pull
3
12-15 reps
RPE 8-10
6
Neck Curl
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
5-10 reps
RPE 8-10
2
Lat Pulldown
4
5-10 reps
RPE 8-10
3
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-15 reps
RPE 8-10
5A
Lateral Raise (Cable)
3
6-8 reps
RPE 8-10
5B
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8-10
5C
Wrist Curls
3
10-15 reps
RPE 8-10
6
Neck Curl
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8-10
2
Lat Pulldown
4
5-10 reps
RPE 8-10
3
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-15 reps
RPE 8-10
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
5B
Face Pull
3
12-15 reps
RPE 8-10
6
Neck Curl
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
5-10 reps
RPE 8-10
2
Lat Pulldown
4
5-10 reps
RPE 8-10
3
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-15 reps
RPE 8-10
5A
Lateral Raise (Cable)
3
6-8 reps
RPE 8-10
5B
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8-10
5C
Wrist Curls
3
10-15 reps
RPE 8-10
6
Neck Curl
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8-10
2
Lat Pulldown
4
5-10 reps
RPE 8-10
3
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-15 reps
RPE 8-10
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
5B
Face Pull
3
12-15 reps
RPE 8-10
6
Neck Curl
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
5-10 reps
RPE 8-10
2
Lat Pulldown
4
5-10 reps
RPE 8-10
3
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-15 reps
RPE 8-10
5A
Lateral Raise (Cable)
3
6-8 reps
RPE 8-10
5B
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8-10
5C
Wrist Curls
3
10-15 reps
RPE 8-10
6
Neck Curl
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8-10
2
Lat Pulldown
4
5-10 reps
RPE 8-10
3
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-15 reps
RPE 8-10
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
5B
Face Pull
3
12-15 reps
RPE 8-10
6
Neck Curl
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
5-10 reps
RPE 8-10
2
Lat Pulldown
4
5-10 reps
RPE 8-10
3
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-15 reps
RPE 8-10
5A
Lateral Raise (Cable)
3
6-8 reps
RPE 8-10
5B
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8-10
5C
Wrist Curls
3
10-15 reps
RPE 8-10
6
Neck Curl
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8-10
2
Lat Pulldown
4
5-10 reps
RPE 8-10
3
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-15 reps
RPE 8-10
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
5B
Face Pull
3
12-15 reps
RPE 8-10
6
Neck Curl
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
5-10 reps
RPE 8-10
2
Lat Pulldown
4
5-10 reps
RPE 8-10
3
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-15 reps
RPE 8-10
5A
Lateral Raise (Cable)
3
6-8 reps
RPE 8-10
5B
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8-10
5C
Wrist Curls
3
10-15 reps
RPE 8-10
6
Neck Curl
3
10-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8-10
2
Lat Pulldown
4
5-10 reps
RPE 8-10
3
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8-10
4
Preacher Curl (EZ Bar)
3
8-15 reps
RPE 8-10
5A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
5B
Face Pull
3
12-15 reps
RPE 8-10
6
Neck Curl
3
10-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8-10
2
Leg Extension
3
8-15 reps
RPE 8-10
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
12-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-9
6
Shrug (Barbell)
3
10-15 reps
RPE 8-10
7
Ab Wheel
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8-10
2
Leg Extension
3
8-15 reps
RPE 8-10
3
Leg Curl
3
6-12 reps
RPE 8-10
4
Standing Calf Raise
3
12-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-9
6
Shrug (Barbell)
3
10-15 reps
RPE 8-10
7
Ab Wheel
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8-10
2
Leg Extension
3
8-15 reps
RPE 8-10
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
12-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-9
6
Shrug (Barbell)
3
10-15 reps
RPE 8-10
7
Ab Wheel
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8-10
2
Leg Extension
3
8-15 reps
RPE 8-10
3
Leg Curl
3
6-12 reps
RPE 8-10
4
Standing Calf Raise
3
12-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-9
6
Shrug (Barbell)
3
10-15 reps
RPE 8-10
7
Ab Wheel
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8-10
2
Leg Extension
3
8-15 reps
RPE 8-10
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
12-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-9
6
Shrug (Barbell)
3
10-15 reps
RPE 8-10
7
Ab Wheel
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8-10
2
Leg Extension
3
8-15 reps
RPE 8-10
3
Leg Curl
3
6-12 reps
RPE 8-10
4
Standing Calf Raise
3
12-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-9
6
Shrug (Barbell)
3
10-15 reps
RPE 8-10
7
Ab Wheel
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8-10
2
Leg Extension
3
8-15 reps
RPE 8-10
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
12-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-9
6
Shrug (Barbell)
3
10-15 reps
RPE 8-10
7
Ab Wheel
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8-10
2
Leg Extension
3
8-15 reps
RPE 8-10
3
Leg Curl
3
6-12 reps
RPE 8-10
4
Standing Calf Raise
3
12-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-9
6
Shrug (Barbell)
3
10-15 reps
RPE 8-10
7
Ab Wheel
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8-10
2
Leg Extension
3
8-15 reps
RPE 8-10
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
12-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-9
6
Shrug (Barbell)
3
10-15 reps
RPE 8-10
7
Ab Wheel
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8-10
2
Leg Extension
3
8-15 reps
RPE 8-10
3
Leg Curl
3
6-12 reps
RPE 8-10
4
Standing Calf Raise
3
12-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-9
6
Shrug (Barbell)
3
10-15 reps
RPE 8-10
7
Ab Wheel
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8-10
2
Leg Extension
3
8-15 reps
RPE 8-10
3
Leg Curl
3
8-12 reps
RPE 8-10
4
Standing Calf Raise
3
12-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-9
6
Shrug (Barbell)
3
10-15 reps
RPE 8-10
7
Ab Wheel
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8-10
2
Leg Extension
3
8-15 reps
RPE 8-10
3
Leg Curl
3
6-12 reps
RPE 8-10
4
Standing Calf Raise
3
12-15 reps
RPE 8-10
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-9
6
Shrug (Barbell)
3
10-15 reps
RPE 8-10
7
Ab Wheel
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-15 reps
RPE 8-10
2
Dip (Weighted)
2
10-15 reps
RPE 8-10
3
Chin-Up (Weighted)
2
8-12 reps
RPE 8-10
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
4B
Hammer Curl
3
8-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-10
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-15 reps
RPE 8-10
2
Dip (Weighted)
2
10-15 reps
RPE 8-10
3
Chin-Up (Weighted)
2
8-12 reps
RPE 8-10
4
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8-10
5A
Lateral Raise (Cable)
3
6-8 reps
RPE 8-10
5B
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8-10
5C
Wrist Curls
3
10-15 reps
RPE 8-10
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-15 reps
RPE 8-10
2
Dip (Weighted)
2
10-15 reps
RPE 8-10
3
Chin-Up (Weighted)
2
8-12 reps
RPE 8-10
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
4B
Hammer Curl
3
8-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-10
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-15 reps
RPE 8-10
2
Dip (Weighted)
2
10-15 reps
RPE 8-10
3
Chin-Up (Weighted)
2
8-12 reps
RPE 8-10
4
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8-10
5A
Lateral Raise (Cable)
3
6-8 reps
RPE 8-10
5B
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8-10
5C
Wrist Curls
3
10-15 reps
RPE 8-10
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-15 reps
RPE 8-10
2
Dip (Weighted)
2
10-15 reps
RPE 8-10
3
Chin-Up (Weighted)
2
8-12 reps
RPE 8-10
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
4B
Hammer Curl
3
8-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-10
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-15 reps
RPE 8-10
2
Dip (Weighted)
2
10-15 reps
RPE 8-10
3
Chin-Up (Weighted)
2
8-12 reps
RPE 8-10
4
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8-10
5A
Lateral Raise (Cable)
3
6-8 reps
RPE 8-10
5B
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8-10
5C
Wrist Curls
3
10-15 reps
RPE 8-10
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-15 reps
RPE 8-10
2
Dip (Weighted)
2
10-15 reps
RPE 8-10
3
Chin-Up (Weighted)
2
8-12 reps
RPE 8-10
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
4B
Hammer Curl
3
8-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-10
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-15 reps
RPE 8-10
2
Dip (Weighted)
2
10-15 reps
RPE 8-10
3
Chin-Up (Weighted)
2
8-12 reps
RPE 8-10
4
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8-10
5A
Lateral Raise (Cable)
3
6-8 reps
RPE 8-10
5B
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8-10
5C
Wrist Curls
3
10-15 reps
RPE 8-10
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-15 reps
RPE 8-10
2
Dip (Weighted)
2
10-15 reps
RPE 8-10
3
Chin-Up (Weighted)
2
8-12 reps
RPE 8-10
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
4B
Hammer Curl
3
8-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-10
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-15 reps
RPE 8-10
2
Dip (Weighted)
2
10-15 reps
RPE 8-10
3
Chin-Up (Weighted)
2
8-12 reps
RPE 8-10
4
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8-10
5A
Lateral Raise (Cable)
3
6-8 reps
RPE 8-10
5B
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8-10
5C
Wrist Curls
3
10-15 reps
RPE 8-10
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
8-15 reps
RPE 8-10
2
Dip (Weighted)
2
10-15 reps
RPE 8-10
3
Chin-Up (Weighted)
2
8-12 reps
RPE 8-10
4A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
4B
Hammer Curl
3
8-15 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 8-10
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-15 reps
RPE 8-10
2
Dip (Weighted)
2
10-15 reps
RPE 8-10
3
Chin-Up (Weighted)
2
8-12 reps
RPE 8-10
4
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8-10
5A
Lateral Raise (Cable)
3
6-8 reps
RPE 8-10
5B
Single Arm Rear Delt Cable Fly
3
8-12 reps
RPE 8-10
5C
Wrist Curls
3
10-15 reps
RPE 8-10
6
Decline Sit Up (Weighted)
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-12 reps
RPE 8-10
2
Leg Extension
3
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Calf Raise
4
12-15 reps
RPE 8-10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8-10
6
Seated Row (Cable)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-12 reps
RPE 8-10
2
Leg Extension
3
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Calf Raise
4
12-15 reps
RPE 8-10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8-10
6
Seated Row (Cable)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-12 reps
RPE 8-10
2
Leg Extension
3
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Calf Raise
4
12-15 reps
RPE 8-10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8-10
6
Seated Row (Cable)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-12 reps
RPE 8-10
2
Leg Extension
3
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Calf Raise
4
12-15 reps
RPE 8-10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8-10
6
Seated Row (Cable)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-12 reps
RPE 8-10
2
Leg Extension
3
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Calf Raise
4
12-15 reps
RPE 8-10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8-10
6
Seated Row (Cable)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-12 reps
RPE 8-10
2
Leg Extension
3
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Calf Raise
4
12-15 reps
RPE 8-10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8-10
6
Seated Row (Cable)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-12 reps
RPE 8-10
2
Leg Extension
3
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Calf Raise
4
12-15 reps
RPE 8-10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8-10
6
Seated Row (Cable)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-12 reps
RPE 8-10
2
Leg Extension
3
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Calf Raise
4
12-15 reps
RPE 8-10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8-10
6
Seated Row (Cable)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-12 reps
RPE 8-10
2
Leg Extension
3
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Calf Raise
4
12-15 reps
RPE 8-10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8-10
6
Seated Row (Cable)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-12 reps
RPE 8-10
2
Leg Extension
3
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Calf Raise
4
12-15 reps
RPE 8-10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8-10
6
Seated Row (Cable)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-12 reps
RPE 8-10
2
Leg Extension
3
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Calf Raise
4
12-15 reps
RPE 8-10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8-10
6
Seated Row (Cable)
3
8-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-12 reps
RPE 8-10
2
Leg Extension
3
8-12 reps
RPE 8-10
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8-10
4
Seated Calf Raise
4
12-15 reps
RPE 8-10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8-10
6
Seated Row (Cable)
3
8-12 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Wide Grip)
4 Sets
5-10 Reps
@8-10
2
Lat Pulldown
4 Sets
5-10 Reps
@8-10
3
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@8-10
4
Preacher Curl (EZ Bar)
3 Sets
8-15 Reps
@8-10
5A
Lateral Raise (Cable)
3 Sets
6-8 Reps
@8-10
5B
Single Arm Rear Delt Cable Fly
3 Sets
8-12 Reps
@8-10
5C
Wrist Curls
3 Sets
10-15 Reps
@8-10
6
Neck Curl
3 Sets
10-20 Reps
@8-10
Day 2
1
Squat (Barbell)
4 Sets
5-8 Reps
@8-10
2
Leg Extension
3 Sets
8-15 Reps
@8-10
3
Leg Curl
3 Sets
8-12 Reps
@8-10
4
Standing Calf Raise
3 Sets
12-15 Reps
@8-10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@7-9
6
Shrug (Barbell)
3 Sets
10-15 Reps
@8-10
7
Ab Wheel
3 Sets
10-15 Reps
@8-10
Day 3
1
Chest Fly (Machine)
3 Sets
8-15 Reps
@8-10
2
Dip (Weighted)
2 Sets
10-15 Reps
@8-10
3
Chin-Up (Weighted)
2 Sets
8-12 Reps
@8-10
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
4B
Hammer Curl
3 Sets
8-15 Reps
@8-10
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@8-10
6
Decline Sit Up (Weighted)
3 Sets
12-15 Reps
@8-10
Day 4
1
Deadlift (Barbell)
3 Sets
6-12 Reps
@8-10
2
Leg Extension
3 Sets
8-12 Reps
@8-10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@8-10
4
Seated Calf Raise
4 Sets
12-15 Reps
@8-10
5
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@8-10
6
Seated Row (Cable)
3 Sets
8-12 Reps
@8-10