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BoostcampPNG

Rambo’s Revenge

by Ryan L.
12 athletes joined

Program Description

Arm and shoulder emphasis.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 15, 2024 05:22
  • Last Edited
    Jun 17, 2025 01:04
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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
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 Deck
1 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 Extension
1 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 Curl
1 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 Prayer
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Lying Leg Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Standing Calf Raise
1 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 Extension
2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
2 Sets
8 Reps
@10
Day 4
1
Hammer Curl
1 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 Curl
1 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 Up
2 Sets
15 Reps
@10
4
Pec Deck (Machine)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Skull Crusher
2 Sets
12 Reps
@10
6
Leg Extension
2 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 Curl
2 Sets
10 Reps
@10
3
Lat Pulldown
2 Sets
8 Reps
@10
4
Lat Prayer
2 Sets
10 Reps
@10
5
Lying Leg Curl
2 Sets
15 Reps
@10
6
Standing Calf Raise
2 Sets
45 Reps
@10