Program Description
Arm and shoulder emphasis.
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJan 15, 2024 05:22
- Last EditedJun 18, 2025 09:54
Summary
Unleash your inner warrior with Rambo’s Revenge, an intense 8-week program designed to push your limits and sculpt your physique. Committing to 6 days a week, you'll tackle a variety of exercises targeting all major muscle groups, from explosive cable lateral raises to powerful incline bench presses. Each session is meticulously crafted to build strength and endurance, ensuring you stay engaged and motivated throughout your journey. Gear up to transform your body and mentality—it's time to fight for your fitness!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Reverse Pec Deck
1
1
15 reps
15 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Reverse Abs Crunch (Bodyweight)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Reverse Pec Deck
1
1
15 reps
15 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Reverse Abs Crunch (Bodyweight)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Reverse Pec Deck
1
1
15 reps
15 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Reverse Abs Crunch (Bodyweight)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Reverse Pec Deck
1
1
15 reps
15 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Reverse Abs Crunch (Bodyweight)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Reverse Pec Deck
1
1
15 reps
15 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Reverse Abs Crunch (Bodyweight)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Reverse Pec Deck
1
1
15 reps
15 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Reverse Abs Crunch (Bodyweight)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Reverse Pec Deck
1
1
15 reps
15 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Reverse Abs Crunch (Bodyweight)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Reverse Pec Deck
1
1
15 reps
15 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Reverse Abs Crunch (Bodyweight)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
2
Basyian Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lat Prayer
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
1
45 reps
45 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
2
Basyian Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lat Prayer
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
1
45 reps
45 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
2
Basyian Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lat Prayer
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
1
45 reps
45 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
2
Basyian Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lat Prayer
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
1
45 reps
45 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
2
Basyian Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lat Prayer
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
1
45 reps
45 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
2
Basyian Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lat Prayer
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
1
45 reps
45 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
2
Basyian Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lat Prayer
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
1
45 reps
45 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
2
Basyian Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lat Prayer
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
1
45 reps
45 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Decline Bench Press (Barbell)
2
8 reps
RPE 9
4
Pec Deck (Machine)
2
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Leg Extension
2
15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Decline Bench Press (Barbell)
2
8 reps
RPE 9
4
Pec Deck (Machine)
2
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Leg Extension
2
15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Decline Bench Press (Barbell)
2
8 reps
RPE 9
4
Pec Deck (Machine)
2
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Leg Extension
2
15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Decline Bench Press (Barbell)
2
8 reps
RPE 9
4
Pec Deck (Machine)
2
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Leg Extension
2
15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Decline Bench Press (Barbell)
2
8 reps
RPE 9
4
Pec Deck (Machine)
2
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Leg Extension
2
15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Decline Bench Press (Barbell)
2
8 reps
RPE 9
4
Pec Deck (Machine)
2
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Leg Extension
2
15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Decline Bench Press (Barbell)
2
8 reps
RPE 9
4
Pec Deck (Machine)
2
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Leg Extension
2
15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Decline Bench Press (Barbell)
2
8 reps
RPE 9
4
Pec Deck (Machine)
2
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Leg Extension
2
15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
1
1
9 reps
9 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
9 reps
9 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
8 reps
RPE 10
5
Lying Leg Curl
1
1
15 reps
15 reps
RPE 9
RPE 10
6
Calf Raise (Bodyweight)
2
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
1
1
9 reps
9 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
9 reps
9 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
8 reps
RPE 10
5
Lying Leg Curl
1
1
15 reps
15 reps
RPE 9
RPE 10
6
Calf Raise (Bodyweight)
2
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
1
1
9 reps
9 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
9 reps
9 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
8 reps
RPE 10
5
Lying Leg Curl
1
1
15 reps
15 reps
RPE 9
RPE 10
6
Calf Raise (Bodyweight)
2
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
1
1
9 reps
9 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
9 reps
9 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
8 reps
RPE 10
5
Lying Leg Curl
1
1
15 reps
15 reps
RPE 9
RPE 10
6
Calf Raise (Bodyweight)
2
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
1
1
9 reps
9 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
9 reps
9 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
8 reps
RPE 10
5
Lying Leg Curl
1
1
15 reps
15 reps
RPE 9
RPE 10
6
Calf Raise (Bodyweight)
2
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
1
1
9 reps
9 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
9 reps
9 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
8 reps
RPE 10
5
Lying Leg Curl
1
1
15 reps
15 reps
RPE 9
RPE 10
6
Calf Raise (Bodyweight)
2
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
1
1
9 reps
9 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
9 reps
9 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
8 reps
RPE 10
5
Lying Leg Curl
1
1
15 reps
15 reps
RPE 9
RPE 10
6
Calf Raise (Bodyweight)
2
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
1
1
9 reps
9 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
9 reps
9 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
8 reps
RPE 10
5
Lying Leg Curl
1
1
15 reps
15 reps
RPE 9
RPE 10
6
Calf Raise (Bodyweight)
2
45 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
10 reps
RPE 10
3
Ring Push Up
2
15 reps
RPE 10
4
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Skull Crusher
2
12 reps
RPE 10
6
Leg Extension
2
15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
10 reps
RPE 10
3
Ring Push Up
2
15 reps
RPE 10
4
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Skull Crusher
2
12 reps
RPE 10
6
Leg Extension
2
15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
10 reps
RPE 10
3
Ring Push Up
2
15 reps
RPE 10
4
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Skull Crusher
2
12 reps
RPE 10
6
Leg Extension
2
15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
10 reps
RPE 10
3
Ring Push Up
2
15 reps
RPE 10
4
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Skull Crusher
2
12 reps
RPE 10
6
Leg Extension
2
15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
10 reps
RPE 10
3
Ring Push Up
2
15 reps
RPE 10
4
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Skull Crusher
2
12 reps
RPE 10
6
Leg Extension
2
15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
10 reps
RPE 10
3
Ring Push Up
2
15 reps
RPE 10
4
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Skull Crusher
2
12 reps
RPE 10
6
Leg Extension
2
15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
10 reps
RPE 10
3
Ring Push Up
2
15 reps
RPE 10
4
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Skull Crusher
2
12 reps
RPE 10
6
Leg Extension
2
15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
10 reps
RPE 10
3
Ring Push Up
2
15 reps
RPE 10
4
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Skull Crusher
2
12 reps
RPE 10
6
Leg Extension
2
15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
2
Spider Curl
2
10 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Lat Prayer
2
10 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Standing Calf Raise
2
45 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
2
Spider Curl
2
10 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Lat Prayer
2
10 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Standing Calf Raise
2
45 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
2
Spider Curl
2
10 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Lat Prayer
2
10 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Standing Calf Raise
2
45 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
2
Spider Curl
2
10 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Lat Prayer
2
10 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Standing Calf Raise
2
45 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
2
Spider Curl
2
10 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Lat Prayer
2
10 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Standing Calf Raise
2
45 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
2
Spider Curl
2
10 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Lat Prayer
2
10 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Standing Calf Raise
2
45 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
2
Spider Curl
2
10 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Lat Prayer
2
10 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Standing Calf Raise
2
45 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
2
Spider Curl
2
10 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Lat Prayer
2
10 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Standing Calf Raise
2
45 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Reverse Pec Deck
1
1
15 reps
15 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
6
Leg Extension
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Reverse Abs Crunch (Bodyweight)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
2
Basyian Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Lat Prayer
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
1
45 reps
45 reps
RPE 9
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Decline Bench Press (Barbell)
2
8 reps
RPE 9
4
Pec Deck (Machine)
2
15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Leg Extension
2
15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
2
8 reps
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Preacher Curl (Barbell)
1
1
9 reps
9 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
9 reps
9 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
8 reps
RPE 10
5
Lying Leg Curl
1
1
15 reps
15 reps
RPE 9
RPE 10
6
Calf Raise (Bodyweight)
2
45 reps
RPE 10
Day 11
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
10 reps
RPE 10
3
Ring Push Up
2
15 reps
RPE 10
4
Pec Deck (Machine)
1
1
15 reps
15 reps
RPE 9
RPE 10
5
Skull Crusher
2
12 reps
RPE 10
6
Leg Extension
2
15 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
2
8 reps
RPE 10
Day 12
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
2
Spider Curl
2
10 reps
RPE 10
3
Lat Pulldown
2
8 reps
RPE 10
4
Lat Prayer
2
10 reps
RPE 10
5
Lying Leg Curl
2
15 reps
RPE 10
6
Standing Calf Raise
2
45 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Lateral Raise (Cable)1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Reverse Pec Deck1 Set
1 Set
15 Reps
15 Reps
@9
@10
3
Tricep Pushdown (Cable)1 Set
1 Set
12 Reps
12 Reps
@9
@10
4
Incline Bench Press (Barbell)1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Pec Deck (Machine)1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Leg Extension1 Set
1 Set
15 Reps
15 Reps
@9
@10
7
Reverse Abs Crunch (Bodyweight)1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 2
1
Bicep Curl (Cable)1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Basyian Curl1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Lat Pulldown (Close Grip)1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Lat Prayer1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Lying Leg Curl1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Standing Calf Raise1 Set
1 Set
45 Reps
45 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Lateral Raise (Cable)1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Decline Bench Press (Barbell)2 Sets
8 Reps
@9
4
Pec Deck (Machine)2 Sets
15 Reps
@10
5
Overhead Tricep Extension (Cable)1 Set
1 Set
10 Reps
10 Reps
@9
@10
6
Leg Extension2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)2 Sets
8 Reps
@10
Day 4
1
Hammer Curl1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Preacher Curl (Barbell)1 Set
1 Set
9 Reps
9 Reps
@9
@10
3
Seated Row (Cable)1 Set
1 Set
9 Reps
9 Reps
@9
@10
4
Pull-Up (Bodyweight)2 Sets
8 Reps
@10
5
Lying Leg Curl1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Calf Raise (Bodyweight)2 Sets
45 Reps
@10
Day 5
1
Lateral Raise (Dumbbell)1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Lateral Raise (Cable)2 Sets
10 Reps
@10
3
Ring Push Up2 Sets
15 Reps
@10
4
Pec Deck (Machine)1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Skull Crusher2 Sets
12 Reps
@10
6
Leg Extension2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)2 Sets
8 Reps
@10
Day 6
1
Bicep Curl (EZ Bar)2 Sets
12 Reps
@10
2
Spider Curl2 Sets
10 Reps
@10
3
Lat Pulldown2 Sets
8 Reps
@10
4
Lat Prayer2 Sets
10 Reps
@10
5
Lying Leg Curl2 Sets
15 Reps
@10
6
Standing Calf Raise2 Sets
45 Reps
@10