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Rosales’ Simple Arnold Split.

by Gabriel R.

Program Description

Build muscle.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 13, 2026 07:38
  • Last Edited
    Feb 13, 2026 08:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Front Delts
10.5%
Biceps
8.8%
Hamstrings
8.4%
Chest
8%
Upper Back
8%
Middle Delts
8%
Abs
7.6%
Quadriceps
7.2%
Lats
6.4%
Glutes
5.2%
Forearms
2.8%
Adductors
2.8%
Lower Back
1.6%
Rear Delts
1.6%
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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
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 8.5
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 9
RPE 8.5
2
Bent Over Row (Barbell)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 8.5
3
Chest Fly (Machine)
4
10-12 reps
RPE 8
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Chest Fly (Cable)
2
12-15 reps
RPE 8
6
Hyperextension
2
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 9.5
2
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
15-20 reps
6-8 reps
RPE 6.5
RPE 9.5
2
Leg Curl
4
8-12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Extension
2
10-12 reps
RPE 8.5
5
Abs Crunch (Machine)
4
8-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
2 Sets
6-8 Reps
6-8 Reps
@9
@8.5
2
Bent Over Row (Barbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@9
@8.5
3
Chest Fly (Machine)
4 Sets
10-12 Reps
@8
4
Lat Pulldown
4 Sets
8-12 Reps
@8
5
Chest Fly (Cable)
2 Sets
12-15 Reps
@8
6
Hyperextension
2 Sets
8-12 Reps
@7.5
Day 2
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
@9.5
2
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@8.5
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@8
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@8
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
2 Sets
2 Sets
6-8 Reps
6-8 Reps
@9
@8.5
2
Bent Over Row (Barbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@9
@8.5
3
Chest Fly (Machine)
4 Sets
10-12 Reps
@8
4
Lat Pulldown
4 Sets
8-12 Reps
@8
5
Chest Fly (Cable)
2 Sets
12-15 Reps
@8
6
Hyperextension
2 Sets
8-12 Reps
@7.5
Day 5
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
@9.5
2
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@8.5
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@8
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@8
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
15-20 Reps
6-8 Reps
@6.5
@9.5
2
Leg Curl
4 Sets
8-12 Reps
@9
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@9
4
Leg Extension
2 Sets
10-12 Reps
@8.5
5
Abs Crunch (Machine)
4 Sets
8-12 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
3 Sets
15-20 Reps
6-8 Reps
@6.5
@9.5
2
Leg Curl
4 Sets
8-12 Reps
@9
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@9
4
Leg Extension
2 Sets
10-12 Reps
@8.5
5
Abs Crunch (Machine)
4 Sets
8-12 Reps
@8