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RAVAGE 2.0 6 Day Bodybuilding Split

by Alex B.
69 athletes joined
5.0
(1 rating)

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 28, 2024 12:59
  • Last Edited
    Jun 19, 2025 03:30

Summary

Unleash your potential with RAVAGE 2.0, a comprehensive 12-week bodybuilding split designed for serious lifters. This 6-day program targets all major muscle groups, focusing on hypertrophy and strength through expertly crafted workouts. Each session combines compound and isolation exercises, ensuring balanced development and maximum gains. Equip yourself with the full gym setup and prepare to transform your physique as you push through this intense journey!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Seated Hamstring Curl
3
10-15 reps
RPE 8
3
Back Extension (Weighted)
3
10-15 reps
RPE 8
4
Walking Lunge (Dumbbell)
2
20-30 reps
-
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
3
Chest Press (Machine)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
5
Chest Fly (Machine)
2
15-20 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-15 reps
RPE 8
2
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
3
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
5
Lateral Raise (Machine)
3
15-20 reps
RPE 8
6
Upright Row (Barbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Leg Extension
2
15-20 reps
RPE 8
5
Seated Hamstring Curl
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Glute Kickback
2
10-15 reps
RPE 8
4
Seated Hamstring Curl
2
10-15 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Seated Calf Raise
2
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-8 reps
10-15 reps
RPE 10
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
4
T-Bar Row
2
10-15 reps
RPE 8
5
Dumbbell Row
2
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
3
Preacher Curl (Barbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Machine)
3
10-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@8
2
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Machine)
3 Sets
15-20 Reps
@8
6
Upright Row (Barbell)
3 Sets
15-20 Reps
@8
Day 6
1
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
2
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
3
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@8
4
Tricep Extension (Machine)
3 Sets
10-15 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@8
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Seated Hamstring Curl
3 Sets
10-15 Reps
@8
3
Back Extension (Weighted)
3 Sets
10-15 Reps
@8
4
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
-
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@8
3
Chest Press (Machine)
3 Sets
10-15 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
5
Chest Fly (Machine)
2 Sets
15-20 Reps
@8
6
Seated Row (Cable)
2 Sets
10-15 Reps
@8
Day 5
1
Bench Press (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
10-15 Reps
@8
4
T-Bar Row
2 Sets
10-15 Reps
@8
5
Dumbbell Row
2 Sets
10-15 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
2 Sets
6-8 Reps
10-15 Reps
@10
@8
2
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
@8
3
Glute Kickback
2 Sets
10-15 Reps
@8
4
Leg Extension
2 Sets
15-20 Reps
@8
5
Seated Hamstring Curl
2 Sets
10-15 Reps
@8
6
Seated Calf Raise
2 Sets
15-20 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Alex B.Age 35, Man
a year ago
1 week complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
No modifications
Well structured high volume hypertrophy program that covers all the bases !