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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 12, 2025 02:28

Summary

Unleash your inner warrior with the Dungeon Keeper program! Over the next 8 weeks, you’ll engage in a dynamic 5-day-a-week training regimen designed to build strength and enhance your physique. Each session combines compound lifts like the Incline Bench Press and Front Squat with targeted accessory work to sculpt your upper and lower body. Perfect for those with a garage gym setup, this program will challenge your limits and forge a powerful foundation. Get ready to conquer your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.8%
Front Delts
10.1%
Triceps
10%
Lats
9.9%
Chest
9.2%
Biceps
8.9%
Middle Delts
7.3%
Glutes
5.7%
Forearms
5.3%
Lower Back
4.7%
Quadriceps
4.3%
Hamstrings
4.2%
Rear Delts
2.7%
Abs
1.2%
Adductors
0.6%
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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