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BoostcampPNG

Dorian Yates

by Prince G.

Program Description

Get big with just 1 set to failure

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 23, 2025 02:21
  • Last Edited
    Jun 23, 2025 03:17
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
Tricep Dip (Bodyweight)
1
6-8 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
6-8 reps
RPE 10
7
Tricep Extension (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
Tricep Dip (Bodyweight)
1
6-8 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
6-8 reps
RPE 10
7
Tricep Extension (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
Tricep Dip (Bodyweight)
1
6-8 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
6-8 reps
RPE 10
7
Tricep Extension (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
Tricep Dip (Bodyweight)
1
6-8 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
6-8 reps
RPE 10
7
Tricep Extension (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
Tricep Dip (Bodyweight)
1
6-8 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
6-8 reps
RPE 10
7
Tricep Extension (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
Tricep Dip (Bodyweight)
1
6-8 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
6-8 reps
RPE 10
7
Tricep Extension (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
Tricep Dip (Bodyweight)
1
6-8 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
6-8 reps
RPE 10
7
Tricep Extension (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
Tricep Dip (Bodyweight)
1
6-8 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
6-8 reps
RPE 10
7
Tricep Extension (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
Tricep Dip (Bodyweight)
1
6-8 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
6-8 reps
RPE 10
7
Tricep Extension (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
Tricep Dip (Bodyweight)
1
6-8 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
6-8 reps
RPE 10
7
Tricep Extension (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
Tricep Dip (Bodyweight)
1
6-8 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
6-8 reps
RPE 10
7
Tricep Extension (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
Tricep Dip (Bodyweight)
1
6-8 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
6-8 reps
RPE 10
7
Tricep Extension (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
Tricep Dip (Bodyweight)
1
6-8 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
6-8 reps
RPE 10
7
Tricep Extension (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
Tricep Dip (Bodyweight)
1
6-8 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
6-8 reps
RPE 10
7
Tricep Extension (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
Tricep Dip (Bodyweight)
1
6-8 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
6-8 reps
RPE 10
7
Tricep Extension (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
Tricep Dip (Bodyweight)
1
6-8 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
6-8 reps
RPE 10
7
Tricep Extension (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
Tricep Dip (Bodyweight)
1
6-8 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
6-8 reps
RPE 10
7
Tricep Extension (Machine)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
6-8 reps
RPE 10
2
Lateral Raise (Machine)
1
6-8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
1
8-10 reps
RPE 10
4
Shrug (Barbell)
1
6-8 reps
RPE 10
5
Tricep Dip (Bodyweight)
1
6-8 reps
RPE 10
6
Lying Tricep Extension (Barbell)
1
6-8 reps
RPE 10
7
Tricep Extension (Machine)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Reverse Hyperextension
1
6-8 reps
RPE 10
8
Deadlift (Barbell)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Reverse Hyperextension
1
6-8 reps
RPE 10
8
Deadlift (Barbell)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Reverse Hyperextension
1
6-8 reps
RPE 10
8
Deadlift (Barbell)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Reverse Hyperextension
1
6-8 reps
RPE 10
8
Deadlift (Barbell)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Reverse Hyperextension
1
6-8 reps
RPE 10
8
Deadlift (Barbell)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Reverse Hyperextension
1
6-8 reps
RPE 10
8
Deadlift (Barbell)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Reverse Hyperextension
1
6-8 reps
RPE 10
8
Deadlift (Barbell)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Reverse Hyperextension
1
6-8 reps
RPE 10
8
Deadlift (Barbell)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Reverse Hyperextension
1
6-8 reps
RPE 10
8
Deadlift (Barbell)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Reverse Hyperextension
1
6-8 reps
RPE 10
8
Deadlift (Barbell)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Reverse Hyperextension
1
6-8 reps
RPE 10
8
Deadlift (Barbell)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Reverse Hyperextension
1
6-8 reps
RPE 10
8
Deadlift (Barbell)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Reverse Hyperextension
1
6-8 reps
RPE 10
8
Deadlift (Barbell)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Reverse Hyperextension
1
6-8 reps
RPE 10
8
Deadlift (Barbell)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Reverse Hyperextension
1
6-8 reps
RPE 10
8
Deadlift (Barbell)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Reverse Hyperextension
1
6-8 reps
RPE 10
8
Deadlift (Barbell)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Reverse Hyperextension
1
6-8 reps
RPE 10
8
Deadlift (Barbell)
1
5-8 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
6-8 reps
RPE 10
2
Pull-Up (Weighted)
1
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 10
4
Unilateral Lat Focused Row
1
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
6
Reverse Pec Deck
1
6-8 reps
RPE 10
7
Reverse Hyperextension
1
6-8 reps
RPE 10
8
Deadlift (Barbell)
1
5-8 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
1
6-8 reps
-
3
Pec Deck (Machine)
1
6-8 reps
-
4
Chest Fly (Machine)
1
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
6-8 reps
RPE 10
7
Unilateral Preacher Curl
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
8-10 reps
RPE 10
2
Leg Extension
1
10-12 reps
RPE 10
3
Leg Press (45 Degrees)
1
8-10 reps
RPE 10
4
Hack Squat
1
5-8 reps
RPE 10
5
Stiff Leg Deadlift
1
5-10 reps
RPE 10
6
Single-Leg Leg Curl
1
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Seated Military Press (Smith Machine)
1 Set
6-8 Reps
@10
2
Lateral Raise (Machine)
1 Set
6-8 Reps
@10
3
One Arm Lateral Raise (Cable)
1 Set
8-10 Reps
@10
4
Shrug (Barbell)
1 Set
6-8 Reps
@10
5
Tricep Dip (Bodyweight)
1 Set
6-8 Reps
@10
6
Lying Tricep Extension (Barbell)
1 Set
6-8 Reps
@10
7
Tricep Extension (Machine)
1 Set
6-8 Reps
@10
Day 2
1
Pullover (Machine)
1 Set
6-8 Reps
@10
2
Pull-Up (Weighted)
1 Set
4-8 Reps
@10
3
Chest Supported Row (Machine)
1 Set
6-8 Reps
@10
4
Unilateral Lat Focused Row
1 Set
6-8 Reps
@10
5
Rear Delt Fly (Machine)
1 Set
6-8 Reps
@10
6
Reverse Pec Deck
1 Set
6-8 Reps
@10
7
Reverse Hyperextension
1 Set
6-8 Reps
@10
8
Deadlift (Barbell)
1 Set
5-8 Reps
@8-9
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@10
2
Chest Press (Machine)
1 Set
6-8 Reps
-
3
Pec Deck (Machine)
1 Set
6-8 Reps
-
4
Chest Fly (Machine)
1 Set
6-8 Reps
@10
5
Incline Curl (Dumbbell)
1 Set
6-8 Reps
@10
6
Bicep Curl (EZ Bar)
1 Set
6-8 Reps
@10
7
Unilateral Preacher Curl
1 Set
6-8 Reps
@10
Day 4
1
Leg Curl
1 Set
8-10 Reps
@10
2
Leg Extension
1 Set
10-12 Reps
@10
3
Leg Press (45 Degrees)
1 Set
8-10 Reps
@10
4
Hack Squat
1 Set
5-8 Reps
@10
5
Stiff Leg Deadlift
1 Set
5-10 Reps
@10
6
Single-Leg Leg Curl
1 Set
8-10 Reps
@10
7
Standing Calf Raise
2 Sets
10-12 Reps
@10