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PHUL + Arms altered exercises

by Fizzy :D
3.0
(1 rating)

Program Description

Intermediate lifters who want to build sbd strength and improve arms/shoulders as a weak point. Utilizes a full gym

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 26, 2025 09:38
  • Last Edited
    Apr 28, 2025 07:47
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Overhead Press (Barbell)
2
5-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
7-10 reps
RPE 9
7
Skull Crusher (Barbell)
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
7-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
7-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
7-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
7-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
7-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
7-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
7-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
7-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Chest Press (Machine)
4
8-12 reps
RPE 9
3
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
7-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
7-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
10-15 reps
RPE 9
4
Hamstring Curl
2
8-12 reps
RPE 9
5
Standing Calf Raise
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Leg Press
5
10-15 reps
RPE 9
4
Hamstring Curl
4
8-12 reps
RPE 9
5
Standing Calf Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
2
Lat Prayer
3
8-12 reps
RPE 9
3
Larsen Press (Barbell)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
6
Hammer Curl (Cable)
2
8-12 reps
RPE 9
7
Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Lat Prayer
4
8-12 reps
RPE 9
3
Larsen Press (Barbell)
4
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Lat Prayer
4
8-12 reps
RPE 9
3
Larsen Press (Barbell)
4
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Lat Prayer
4
8-12 reps
RPE 9
3
Larsen Press (Barbell)
4
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Lat Prayer
4
8-12 reps
RPE 9
3
Larsen Press (Barbell)
4
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Lat Prayer
4
8-12 reps
RPE 9
3
Larsen Press (Barbell)
4
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Lat Prayer
4
8-12 reps
RPE 9
3
Larsen Press (Barbell)
4
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Lat Prayer
4
8-12 reps
RPE 9
3
Larsen Press (Barbell)
4
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Lat Prayer
4
8-12 reps
RPE 9
3
Larsen Press (Barbell)
4
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
4
8-12 reps
RPE 9
2
Lat Prayer
4
8-12 reps
RPE 9
3
Larsen Press (Barbell)
4
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Barbell)
3
8-12 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 9
4
Leg Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
2
8-12 reps
RPE 9
6
Back Extension
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Hamstring Curl
3
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Back Extension
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Hamstring Curl
3
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Back Extension
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Hamstring Curl
3
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Back Extension
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Hamstring Curl
3
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Back Extension
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Hamstring Curl
3
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Back Extension
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Hamstring Curl
3
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Back Extension
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Hamstring Curl
3
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Back Extension
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Hamstring Curl
3
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Back Extension
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Lunge (Barbell)
4
8-12 reps
RPE 9
3
Hamstring Curl
3
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Back Extension
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
1B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
2A
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
2B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
4
Bayesian Curl
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
1B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
2A
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
2B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
4
Bayesian Curl
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
1B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
2A
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
2B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
4
Bayesian Curl
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
1B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
2A
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
2B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
4
Bayesian Curl
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
1B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
2A
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
2B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
4
Bayesian Curl
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
1B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
2A
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
2B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
4
Bayesian Curl
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
1B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
2A
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
2B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
4
Bayesian Curl
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
1B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
2A
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
2B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
4
Bayesian Curl
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
1B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
2A
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
2B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
4
Bayesian Curl
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
1B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
2A
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
2B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3B
Hammer Curl (Cable)
3
8-12 reps
RPE 9
4
Bayesian Curl
3
8-12 reps
RPE 9
Week 1
1 / 10 Weeks
Day 3
1
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@9
2
Lat Prayer
3 Sets
8-12 Reps
@9
3
Larsen Press (Barbell)
3 Sets
8-12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9
6
Hammer Curl (Cable)
2 Sets
8-12 Reps
@9
7
Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 4
1
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Barbell)
3 Sets
8-12 Reps
@9
3
Hamstring Curl
2 Sets
8-12 Reps
@9
4
Leg Extension
2 Sets
8-12 Reps
@9
5
Standing Calf Raise
2 Sets
8-12 Reps
@9
6
Back Extension
3 Sets
8-12 Reps
@9
Day 5
1A
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
1B
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@9
2A
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
@9
2B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
3A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
3B
Hammer Curl (Cable)
3 Sets
8-12 Reps
@9
4
Bayesian Curl
3 Sets
8-12 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
3
Leg Press
3 Sets
10-15 Reps
@9
4
Hamstring Curl
2 Sets
8-12 Reps
@9
5
Standing Calf Raise
2 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Chest Press (Machine)
3 Sets
8-12 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
4
Lat Pulldown
3 Sets
8-12 Reps
@9
5
Overhead Press (Barbell)
2 Sets
5-8 Reps
@9
6
Preacher Curl (EZ Bar)
2 Sets
7-10 Reps
@9
7
Skull Crusher (Barbell)
2 Sets
7-10 Reps
@9