logo
BoostcampPNG

The Final Storm

by Troy J.

Program Description

12-WEEK BODY COMPOSITION PROGRAM Primary Goal: Maximize fat loss while preserving muscle mass, joint health, and training consistency. Duration: 12 weeks Training Frequency: 5 days/week Priority: Stimulus > load Mindset: Brutal, disciplined, intentional ⸻ CORE RULES (NON-NEGOTIABLE) • Protein ≥ 1 g per lb bodyweight • Most working sets at 0–2 RIR • Controlled eccentrics (2–4 seconds) • Stretch positions emphasized where safe • No joint pain tolerated • Progress via reps, control, pauses, density • Load increases optional, never required • No mid-cycle redesigns ⸻ WEEKLY SPLIT • Day 1: Chest + Triceps • Day 2: Back + Biceps • Day 3: Legs (Pain, Volume, Vascularity) • Day 4: Shoulders + Arms • Day 5: Upper Pump / Weak Points Walk daily. Rest days as needed.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 17, 2026 04:31
  • Last Edited
    Jan 17, 2026 05:36
Muscle Engagement
Front
Back
MuscleSet
Front Delts
14.6%
Triceps
13.7%
Chest
13.3%
Biceps
9.1%
Upper Back
6.7%
Quadriceps
6.7%
Middle Delts
6.7%
Lats
5.8%
Hamstrings
5.5%
Rear Delts
5.1%
Glutes
4.4%
Forearms
2.2%
Lower Back
2.2%
Abs
2.2%
Calves
1.8%
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
3
2
2
8 reps
10 reps
15 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
2
1
1
1
6 reps
20 reps
20 reps
20 reps
90%
70%
50%
30%
4
Deficit Push Up
3
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
30 reps
RPE 8
6
Single arm Tricep Pushdown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
3
2
2
8 reps
10 reps
15 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
2
1
1
1
6 reps
20 reps
20 reps
20 reps
90%
70%
50%
30%
4
Deficit Push Up
3
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
30 reps
RPE 8
6
Single arm Tricep Pushdown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
3
2
2
8 reps
10 reps
15 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
2
1
1
1
6 reps
20 reps
20 reps
20 reps
90%
70%
50%
30%
4
Deficit Push Up
3
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
30 reps
RPE 8
6
Single arm Tricep Pushdown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
3
2
2
8 reps
10 reps
15 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
2
1
1
1
6 reps
20 reps
20 reps
20 reps
90%
70%
50%
30%
4
Deficit Push Up
3
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
30 reps
RPE 8
6
Single arm Tricep Pushdown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
3
2
2
8 reps
10 reps
15 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
2
1
1
1
6 reps
20 reps
20 reps
20 reps
90%
70%
50%
30%
4
Deficit Push Up
3
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
30 reps
RPE 8
6
Single arm Tricep Pushdown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
3
2
2
8 reps
10 reps
15 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
2
1
1
1
6 reps
20 reps
20 reps
20 reps
90%
70%
50%
30%
4
Deficit Push Up
3
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
30 reps
RPE 8
6
Single arm Tricep Pushdown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
3
2
2
8 reps
10 reps
15 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
2
1
1
1
6 reps
20 reps
20 reps
20 reps
90%
70%
50%
30%
4
Deficit Push Up
3
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
30 reps
RPE 8
6
Single arm Tricep Pushdown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
3
2
2
8 reps
10 reps
15 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
2
1
1
1
6 reps
20 reps
20 reps
20 reps
90%
70%
50%
30%
4
Deficit Push Up
3
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
30 reps
RPE 8
6
Single arm Tricep Pushdown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
3
2
2
8 reps
10 reps
15 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
2
1
1
1
6 reps
20 reps
20 reps
20 reps
90%
70%
50%
30%
4
Deficit Push Up
3
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
30 reps
RPE 8
6
Single arm Tricep Pushdown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
3
2
2
8 reps
10 reps
15 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
2
1
1
1
6 reps
20 reps
20 reps
20 reps
90%
70%
50%
30%
4
Deficit Push Up
3
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
30 reps
RPE 8
6
Single arm Tricep Pushdown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
3
2
2
8 reps
10 reps
15 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
2
1
1
1
6 reps
20 reps
20 reps
20 reps
90%
70%
50%
30%
4
Deficit Push Up
3
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
30 reps
RPE 8
6
Single arm Tricep Pushdown
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
3
2
2
8 reps
10 reps
15 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
2
1
1
1
6 reps
20 reps
20 reps
20 reps
90%
70%
50%
30%
4
Deficit Push Up
3
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
30 reps
RPE 8
6
Single arm Tricep Pushdown
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
15 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Reverse Pec Deck
4
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Plate Loaded preacher Curl
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
15 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Reverse Pec Deck
4
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Plate Loaded preacher Curl
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
15 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Reverse Pec Deck
4
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Plate Loaded preacher Curl
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
15 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Reverse Pec Deck
4
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Plate Loaded preacher Curl
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
15 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Reverse Pec Deck
4
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Plate Loaded preacher Curl
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
15 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Reverse Pec Deck
4
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Plate Loaded preacher Curl
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
15 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Reverse Pec Deck
4
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Plate Loaded preacher Curl
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
15 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Reverse Pec Deck
4
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Plate Loaded preacher Curl
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
15 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Reverse Pec Deck
4
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Plate Loaded preacher Curl
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
15 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Reverse Pec Deck
4
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Plate Loaded preacher Curl
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
15 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Reverse Pec Deck
4
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Plate Loaded preacher Curl
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
15 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Reverse Pec Deck
4
15 reps
RPE 8
5
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
6
Plate Loaded preacher Curl
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press Low and Narrow
2
1
1
12 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Hack Squat
3
20 reps
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press Low and Narrow
2
1
1
12 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Hack Squat
3
20 reps
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press Low and Narrow
2
1
1
12 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Hack Squat
3
20 reps
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press Low and Narrow
2
1
1
12 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Hack Squat
3
20 reps
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press Low and Narrow
2
1
1
12 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Hack Squat
3
20 reps
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press Low and Narrow
2
1
1
12 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Hack Squat
3
20 reps
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press Low and Narrow
2
1
1
12 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Hack Squat
3
20 reps
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press Low and Narrow
2
1
1
12 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Hack Squat
3
20 reps
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press Low and Narrow
2
1
1
12 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Hack Squat
3
20 reps
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press Low and Narrow
2
1
1
12 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Hack Squat
3
20 reps
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press Low and Narrow
2
1
1
12 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Hack Squat
3
20 reps
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press Low and Narrow
2
1
1
12 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Hack Squat
3
20 reps
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
1
1
10 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
1
1
10 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
1
1
10 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
1
1
10 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
1
1
10 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
1
1
10 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
1
1
10 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
1
1
10 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
1
1
10 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
1
1
10 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
1
1
10 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
1
1
10 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Hammer Incline Chest Press
3 Sets
2 Sets
2 Sets
8 Reps
10 Reps
15 Reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4 Sets
8 Reps
@8
3
Pec Deck (Machine)
2 Sets
1 Set
1 Set
1 Set
6 Reps
20 Reps
20 Reps
20 Reps
90%
70%
50%
30%
4
Deficit Push Up
3 Sets
10 Reps
@8
5
Tricep Rope Push Down (Cable)
4 Sets
30 Reps
@8
6
Single arm Tricep Pushdown
3 Sets
15 Reps
@8
Day 2
1
Chest Supported Row (Machine)
4 Sets
1 Set
8 Reps
15 Reps
@8
@7
2
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Reverse Pec Deck
4 Sets
15 Reps
@8
5
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@8
6
Plate Loaded preacher Curl
4 Sets
12 Reps
@8
Day 3
1
Leg Press Low and Narrow
2 Sets
1 Set
1 Set
12 Reps
20 Reps
20 Reps
@8
@9
@9.5
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
3
Hack Squat
3 Sets
20 Reps
@9
4
Hip Thrust (Machine)
3 Sets
12 Reps
@9
5
Leg Curl
3 Sets
1 Set
15 Reps
50 Reps
@9
@9
6
Leg Extension
3 Sets
1 Set
20 Reps
50 Reps
@9
@9
7
Standing Calf Raise
4 Sets
12 Reps
@8
Day 4
1
Shoulder Press (Plate Loaded)
3 Sets
1 Set
1 Set
10 Reps
15 Reps
15 Reps
@8
@9
@9.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@9
4A
Bicep Curl (Cable)
3 Sets
15 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
5A
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@6
5B
Incline Tricep Extension (Dumbbell)
3 Sets
30 Reps
@6
Day 5
1
Pull-Up (Assisted)
1 Set
100 Reps
@8
2
Bench Press (Barbell)
4 Sets
20 Reps
@8
3
Lateral Raise (Cable)
4 Sets
20 Reps
@8
4
Pec Deck (Machine)
4 Sets
30 Reps
@8
5
Band Pull Apart
4 Sets
20 Reps
@8
6
Dynamic Banded Push Up
3 Sets
12 Reps
@8