5.0
(1 rating)
Program Description
Lift heavy circle get big The purpose of this program is to be simple fast yet effective Rest time is 2 minutes + make sure you get enough rest before jumping for the next set Once you can hit all 3 sets with the maximum amount of rep's you can add more weight That's it keep it simple
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 02, 2024 07:21
- Last EditedJun 16, 2024 06:09
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.1%
Triceps
9.4%
Glutes
9.4%
Chest
9.2%
Quadriceps
8.4%
Front Delts
8.1%
Hamstrings
7.7%
Lats
7%
Biceps
6.7%
Rear Delts
5.6%
Middle Delts
5%
Calves
3.3%
Lower Back
3%
Forearms
2.4%
Abs
2%
Adductors
0.7%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
1
15+ reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 7.5
4
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
5
Seated Row (Cable)
3
12-15 reps
RPE 8.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
15-20 reps
RPE 8
8A
Bicep Curl (Cable)
3
8-12 reps
RPE 8
9A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 8.5
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Glute Kickback (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 7.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 8
7
Skull Crusher
3
8-10 reps
RPE 8
8
Dip (Bodyweight)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Face Pull
3
12-15 reps
RPE 7.5
7
Farmer's Walk (Weighted)
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8.5
2
Hack Squat
3
10-12 reps
RPE 7.5-8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
5
Standing Calf Raise
3
10-12 reps
RPE 8
6
Seated Calf Raise
3
10-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Push Up (Incline)1 Set
15+ Reps
@6
2
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@8
3
Barbell Row3 Sets
8-12 Reps
@7.5
4
Chest Fly (Cable)3 Sets
12-15 Reps
@8.5
5
Seated Row (Cable)3 Sets
12-15 Reps
@8.5
6
Seated Shoulder Press (Dumbbell)3 Sets
8-10 Reps
@8
7
Rear Delt Fly (Machine)4 Sets
15-20 Reps
@8
8A
Bicep Curl (Cable)3 Sets
8-12 Reps
@8
9A
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)3 Sets
6-8 Reps
@8.5
2
Hip Thrust (Barbell)3 Sets
8-12 Reps
@8
3
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
@8
4
Leg Curl3 Sets
12-15 Reps
@8.5
5
Glute Kickback (Cable)3 Sets
10-12 Reps
@8
Day 3
1
Bench Press (Barbell)3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)3 Sets
10-12 Reps
@7.5
4
Rear Delt Fly (Machine)3 Sets
12-15 Reps
@7.5
5
Chest Fly (Cable)3 Sets
10-12 Reps
@9
6
Lateral Raise (Cable)3 Sets
12-15 Reps
@8
7
Skull Crusher3 Sets
8-10 Reps
@8
8
Dip (Bodyweight)1 Set
AMRAP
@10
Day 4
1
Barbell Row3 Sets
8-10 Reps
@8
2
Lat Pulldown3 Sets
8-10 Reps
@8
3
Chest Supported Row (Machine)3 Sets
10-12 Reps
@8
4
Bicep Curl (Cable)3 Sets
8-12 Reps
@9
5
Hammer Curl3 Sets
8-12 Reps
@9
6
Face Pull3 Sets
12-15 Reps
@7.5
7
Farmer's Walk (Weighted)2 Sets
1 mins
@8
Day 5
1
Squat (Barbell)3 Sets
8-10 Reps
@8.5
2
Hack Squat3 Sets
10-12 Reps
@7.5-8
3
Leg Extension3 Sets
12-15 Reps
@8
4
Bulgarian Split Squat (Dumbbell)3 Sets
8-10 Reps
@8
5
Standing Calf Raise3 Sets
10-12 Reps
@8
6
Seated Calf Raise3 Sets
10-12 Reps
@8