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Dungeon Keeper

by Don S.
1 athletes joined

Program Description

**Dungeon Keeper** is an 8-week program designed to build strength and muscle through a comprehensive bodybuilding and powerbuilding approach. With 40 workouts scheduled over the course of two months, this program is tailored for novice lifters looking to maximize their gains in a garage gym setting. Each session lasts approximately 60 minutes and features a mix of compound and isolation exercises, ensuring a balanced development of all major muscle groups. Get ready to unlock your potential and forge a stronger physique!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 09, 2025 04:36
  • Last Edited
    Sep 09, 2025 07:12
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16%
Front Delts
10.2%
Triceps
10.2%
Lats
10.1%
Chest
9.4%
Biceps
9.1%
Middle Delts
7.4%
Glutes
5.8%
Lower Back
4.8%
Quadriceps
4.4%
Hamstrings
4.3%
Forearms
3.6%
Rear Delts
2.8%
Abs
1.2%
Adductors
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
2
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 7
5
Face Pull
3
20-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
2
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 7
5
Face Pull
3
20-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
2
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Farmer's Walk (Weighted)
3
1 mins
RPE 7
5
Face Pull
3
20-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Farmer's Walk (Weighted)
4
1 mins
RPE 7
5
Face Pull
4
20-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Farmer's Walk (Weighted)
4
1 mins
RPE 7
5
Face Pull
4
20-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Farmer's Walk (Weighted)
4
1 mins
RPE 7
5
Face Pull
4
20-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Farmer's Walk (Weighted)
4
1 mins
RPE 7
5
Face Pull
4
20-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Lat Pulldown
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Farmer's Walk (Weighted)
4
1 mins
RPE 7
5
Face Pull
4
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
4
Deficit Push Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
4
Deficit Push Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
4
Deficit Push Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Deficit Push Up
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Deficit Push Up
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Deficit Push Up
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Deficit Push Up
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Military Press (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Deficit Push Up
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Walking Lunge
2
10 reps
RPE 8
4
Back Extension
1
1
10 reps
10 reps
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Walking Lunge
2
10 reps
RPE 8
4
Back Extension
1
1
10 reps
10 reps
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Walking Lunge
2
10 reps
RPE 8
4
Back Extension
1
1
10 reps
10 reps
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Back Extension
1
2
10 reps
10 reps
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Back Extension
1
2
10 reps
10 reps
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Back Extension
1
2
10 reps
10 reps
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Back Extension
1
2
10 reps
10 reps
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
2
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
3
Walking Lunge
3
10 reps
RPE 8
4
Back Extension
1
2
10 reps
10 reps
RPE 6
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
AMRAP
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Chest Fly (Cable)
3
15-20 reps
RPE 8
5
Single Arm Row (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
AMRAP
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Chest Fly (Cable)
3
15-20 reps
RPE 8
5
Single Arm Row (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
3
AMRAP
RPE 10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Chest Fly (Cable)
3
15-20 reps
RPE 8
5
Single Arm Row (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
4
AMRAP
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Chest Fly (Cable)
4
15-20 reps
RPE 8
5
Single Arm Row (Cable)
4
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
4
AMRAP
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Chest Fly (Cable)
4
15-20 reps
RPE 8
5
Single Arm Row (Cable)
4
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
4
AMRAP
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Chest Fly (Cable)
4
15-20 reps
RPE 8
5
Single Arm Row (Cable)
4
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
5
AMRAP
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Chest Fly (Cable)
4
15-20 reps
RPE 8
5
Single Arm Row (Cable)
4
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
5
AMRAP
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Chest Fly (Cable)
4
15-20 reps
RPE 8
5
Single Arm Row (Cable)
4
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
1B
Skull Crusher
3
10-12 reps
RPE 8
2A
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
3A
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
1B
Skull Crusher
3
10-12 reps
RPE 8
2A
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
3A
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
1B
Skull Crusher
3
10-12 reps
RPE 8
2A
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
3A
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
1B
Skull Crusher
4
10-12 reps
RPE 8
2A
Incline Curl (Dumbbell)
4
15-20 reps
RPE 8
2B
Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
3A
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
1B
Skull Crusher
4
10-12 reps
RPE 8
2A
Incline Curl (Dumbbell)
4
15-20 reps
RPE 8
2B
Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
3A
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
1B
Skull Crusher
4
10-12 reps
RPE 8
2A
Incline Curl (Dumbbell)
4
15-20 reps
RPE 8
2B
Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
3A
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
1B
Skull Crusher
4
10-12 reps
RPE 8
2A
Incline Curl (Dumbbell)
4
15-20 reps
RPE 8
2B
Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
3A
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
1B
Skull Crusher
4
10-12 reps
RPE 8
2A
Incline Curl (Dumbbell)
4
15-20 reps
RPE 8
2B
Tricep Pushdown (Cable)
4
15-20 reps
RPE 8
3A
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
2
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
3
Military Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
4
Deficit Push Up
3 Sets
AMRAP
@10
Day 3
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
3
Walking Lunge
2 Sets
10 Reps
@8
4
Back Extension
1 Set
1 Set
10 Reps
10 Reps
@6
@7
Day 4
1
Lying Side Lateral Raise
3 Sets
AMRAP
@10
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
4
Chest Fly (Cable)
3 Sets
15-20 Reps
@8
5
Single Arm Row (Cable)
3 Sets
15-20 Reps
@8
Day 5
1A
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
1B
Skull Crusher
3 Sets
10-12 Reps
@8
2A
Incline Curl (Dumbbell)
3 Sets
15-20 Reps
@8
2B
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@8
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
3B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
Day 1
1
Barbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
4
Farmer's Walk (Weighted)
3 Sets
1 mins
@7
5
Face Pull
3 Sets
20-30 Reps
@9