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BoostcampPNG

Broseidon

by Caleb L.

Program Description

Gainzzz

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 19, 2024 08:05
  • Last Edited
    Sep 29, 2024 04:14
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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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Star
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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
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Deficit Push Up
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Deficit Push Up
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Deficit Push Up
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8
5
Deficit Push Up
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Dumbbell)
3
15 reps
RPE 8
4
Single Arm Overhead Tricep Extension
4
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Dumbbell)
3
15 reps
RPE 8
4
Single Arm Overhead Tricep Extension
4
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Dumbbell)
3
15 reps
RPE 8
4
Single Arm Overhead Tricep Extension
4
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Dumbbell)
3
15 reps
RPE 8
4
Single Arm Overhead Tricep Extension
4
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9
5
Deficit Push Up
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9
5
Deficit Push Up
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9
5
Deficit Push Up
2
25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 9
5
Deficit Push Up
2
25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Cross Body Lat Pull Around
3
15 reps
RPE 8
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Cross Body Lat Pull Around
3
15 reps
RPE 8
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Cross Body Lat Pull Around
3
15 reps
RPE 8
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Cross Body Lat Pull Around
3
15 reps
RPE 8
3
Chin-Up (Weighted)
3
5 reps
RPE 9
4
Bent Over Row (Barbell)
3
12 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Prayer
3
15 reps
RPE 10
3
Pull-Up (Bodyweight)
3
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Prayer
3
15 reps
RPE 10
3
Pull-Up (Bodyweight)
3
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Prayer
3
15 reps
RPE 10
3
Pull-Up (Bodyweight)
3
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Prayer
3
15 reps
RPE 10
3
Pull-Up (Bodyweight)
3
RPE 10
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
RPE 10
3
Bent Over Row (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
30 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
RPE 10
3
Bent Over Row (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
30 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
RPE 10
3
Bent Over Row (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
30 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
RPE 10
3
Bent Over Row (Barbell)
3
12 reps
RPE 9
4
Bicep Curl (Cable)
3
30 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
20 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Nordic Curl
3
3 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
20 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Nordic Curl
3
3 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
20 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Nordic Curl
3
3 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
20 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Nordic Curl
3
3 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
30 reps
RPE 9
4
Lying Side Lateral Raise
4
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
30 reps
RPE 9
4
Lying Side Lateral Raise
4
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
30 reps
RPE 9
4
Lying Side Lateral Raise
4
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
30 reps
RPE 9
4
Lying Side Lateral Raise
4
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
30 reps
RPE 10
4
Lying Side Lateral Raise
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
30 reps
RPE 10
4
Lying Side Lateral Raise
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
30 reps
RPE 10
4
Lying Side Lateral Raise
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
30 reps
RPE 10
4
Lying Side Lateral Raise
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 10
2
Lying Bicep Curl
4
12 reps
RPE 9
3
Concentration Curl
3
15 reps
RPE 9
4
Tricep Extension (Barbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 10
2
Lying Bicep Curl
4
12 reps
RPE 9
3
Concentration Curl
3
15 reps
RPE 9
4
Tricep Extension (Barbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 10
2
Lying Bicep Curl
4
12 reps
RPE 9
3
Concentration Curl
3
15 reps
RPE 9
4
Tricep Extension (Barbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 10
2
Lying Bicep Curl
4
12 reps
RPE 9
3
Concentration Curl
3
15 reps
RPE 9
4
Tricep Extension (Barbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 10
2
Lying Bicep Curl
4
12 reps
RPE 9
3
Concentration Curl
3
15 reps
RPE 9
4
Tricep Extension (Barbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 10
2
Lying Bicep Curl
4
12 reps
RPE 9
3
Concentration Curl
3
15 reps
RPE 9
4
Tricep Extension (Barbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 10
2
Lying Bicep Curl
4
12 reps
RPE 9
3
Concentration Curl
3
15 reps
RPE 9
4
Tricep Extension (Barbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 10
2
Lying Bicep Curl
4
12 reps
RPE 9
3
Concentration Curl
3
15 reps
RPE 9
4
Tricep Extension (Barbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 10
2
Lying Bicep Curl
4
12 reps
RPE 9
3
Concentration Curl
3
15 reps
RPE 9
4
Tricep Extension (Barbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 10
2
Lying Bicep Curl
4
12 reps
RPE 9
3
Concentration Curl
3
15 reps
RPE 9
4
Tricep Extension (Barbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 10
2
Lying Bicep Curl
4
12 reps
RPE 9
3
Concentration Curl
3
15 reps
RPE 9
4
Tricep Extension (Barbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 10
2
Lying Bicep Curl
4
12 reps
RPE 9
3
Concentration Curl
3
15 reps
RPE 9
4
Tricep Extension (Barbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
15 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
12 reps
RPE 9
3
Push Up (Incline)
3
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5
Dip (Bodyweight)
3
RPE 10
6
Chest Supported Meadows Row
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
12 reps
RPE 9
3
Push Up (Incline)
3
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5
Dip (Bodyweight)
3
RPE 10
6
Chest Supported Meadows Row
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
12 reps
RPE 9
3
Push Up (Incline)
3
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5
Dip (Bodyweight)
3
RPE 10
6
Chest Supported Meadows Row
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
12 reps
RPE 9
3
Push Up (Incline)
3
RPE 10
4
Lat Pulldown
3
10 reps
RPE 10
5
Dip (Bodyweight)
3
RPE 10
6
Chest Supported Meadows Row
3
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Lat Pulldown
4
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
8 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Lat Pulldown
4
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
8 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Lat Pulldown
4
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
8 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Lat Pulldown
4
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
8 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Lat Pulldown
4
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
8 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Lat Pulldown
4
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
8 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Lat Pulldown
4
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
8 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Lat Pulldown
4
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Bench Press (Barbell)
4
8 reps
RPE 8
5
Dip (Bodyweight)
3
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@9
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
5
Deficit Push Up
2 Sets
25 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@8
2
Cross Body Lat Pull Around
3 Sets
15 Reps
@8
3
Chin-Up (Weighted)
3 Sets
5 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
12 Reps
@8
5
Single Arm Row (Dumbbell)
2 Sets
10 Reps
@8
Day 3
1
Bulgarian Split Squat (Barbell)
3 Sets
20 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
3
Nordic Curl
3 Sets
3 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@9
Day 4
1
Bicep Curl (Cable)
3 Sets
15 Reps
@10
2
Lying Bicep Curl
4 Sets
12 Reps
@9
3
Concentration Curl
3 Sets
15 Reps
@9
4
Tricep Extension (Barbell)
3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
@9
6
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@9
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@9
2
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@9
3
Push Up (Incline)
3 Sets
@10
4
Lat Pulldown
3 Sets
10 Reps
@10
5
Dip (Bodyweight)
3 Sets
@10
6
Chest Supported Meadows Row
3 Sets
12 Reps
@9
7
Lateral Raise (Dumbbell)
2 Sets
@10