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BoostcampPNG

99.9

by Dani A.

Program Description

idc

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 15, 2025 11:46
  • Last Edited
    Jul 16, 2025 09:42
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
JM Press
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
JM Press
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
JM Press
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
JM Press
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
JM Press
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
JM Press
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
JM Press
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
JM Press
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
JM Press
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
JM Press
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
JM Press
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
JM Press
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
JM Press
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Dip (Weighted)
2
6-8 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
JM Press
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
4-6 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
3
Chest Fly (Cable)
2
6-8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
6-8 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 10
2
single leg extensions
2
6-8 reps
RPE 10
3
Lying Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 10
2
single leg extensions
2
6-8 reps
RPE 10
3
Lying Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 10
2
single leg extensions
2
6-8 reps
RPE 10
3
Lying Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 10
2
single leg extensions
2
6-8 reps
RPE 10
3
Lying Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 10
2
single leg extensions
2
6-8 reps
RPE 10
3
Lying Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 10
2
single leg extensions
2
6-8 reps
RPE 10
3
Lying Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 10
2
single leg extensions
2
6-8 reps
RPE 10
3
Lying Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 10
2
single leg extensions
2
6-8 reps
RPE 10
3
Lying Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 10
2
single leg extensions
2
6-8 reps
RPE 10
3
Lying Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 10
2
single leg extensions
2
6-8 reps
RPE 10
3
Lying Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 10
2
single leg extensions
2
6-8 reps
RPE 10
3
Lying Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 10
2
single leg extensions
2
6-8 reps
RPE 10
3
Lying Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 10
2
single leg extensions
2
6-8 reps
RPE 10
3
Lying Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 10
2
single leg extensions
2
6-8 reps
RPE 10
3
Lying Leg Curl
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
6-8 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
6-8 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
6-8 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
6-8 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
6-8 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
6-8 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
6-8 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
6-8 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
6-8 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
6-8 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
6-8 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
6-8 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
6-8 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
Week 1
1 / 14 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4-6 Reps
@10
2
Dip (Weighted)
2 Sets
6-8 Reps
@10
3
Chest Fly (Cable)
2 Sets
6-8 Reps
@10
4A
Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
4B
Behind The Back Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
5
JM Press
2 Sets
6-8 Reps
@10
Day 5
1
Barbell Row
2 Sets
6-8 Reps
@10
2
Lat Pulldown
2 Sets
6-8 Reps
@10
3
Single Arm Iso Row
2 Sets
6-8 Reps
@10
4
Single Arm Rear Delt Cable Fly
2 Sets
6-8 Reps
@10
5
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
Day 6
1
Stiff Leg Deadlift
2 Sets
6-8 Reps
@10
2
single leg extensions
2 Sets
6-8 Reps
@10
3
Lying Leg Curl
2 Sets
6-8 Reps
@10
4
Standing Calf Raise
2 Sets
8-12 Reps
@10
5
Hanging Leg Raise
2 Sets
8-12 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
6-8 Reps
@10
2
Seated Row (Cable)
2 Sets
6-8 Reps
@10
3
Lat Pulldown (Single Arm)
2 Sets
6-8 Reps
@10
4
Rear Delt Fly (Cable)
2 Sets
6-8 Reps
@10
5
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
6
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
4-6 Reps
@10
2
Lying Leg Curl
2 Sets
6-8 Reps
@10
3
Leg Extension
2 Sets
6-8 Reps
@10
4
Standing Calf Raise
2 Sets
8-12 Reps
@10
5
Cable Crunch
2 Sets
6-8 Reps
@10
Day 4
1
Military Press (Barbell)
2 Sets
4-6 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
4-6 Reps
@10
3
Chest Fly (Cable)
2 Sets
6-8 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
5
Seated Overhead Press (Dumbbell)
2 Sets
6-8 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10