Program Description
This program is designed for intermediate-to-advanced lifters seeking to drive significant muscle growth (hypertrophy) while building overall strength. It utilizes a 6-day hybrid split, combining elements of Upper/Lower and Push/Pull methodologies, plus dedicated Arm/Core work. The frequent training stimulus, varied rep ranges, and inclusion of supersets, giant sets, and finishers aim to maximize workout intensity and promote consistent physique development. This program uses RPE. RPE is subjective. Use these targets as guides. If you're feeling strong, the weight might feel like an RPE 7 – increase it next time. If you're feeling fatigued, the same weight might feel like an RPE 9.5 – it's okay to adjust the weight down slightly to stay within the target RPE range. Listen to your body!
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedApr 15, 2025 02:49
- Last EditedApr 25, 2025 08:23
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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
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-9
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
3B
Standing Calf Raise
3
15 reps
RPE 9-10
4A
Leg Raise (Captain's Chair)
3
15 reps
RPE 9-10
4B
Plank
3
1 mins
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-9
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
3B
Standing Calf Raise
3
15 reps
RPE 9-10
4A
Leg Raise (Captain's Chair)
3
15 reps
RPE 9-10
4B
Plank
3
1 mins
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-9
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
3B
Standing Calf Raise
3
15 reps
RPE 9-10
4A
Leg Raise (Captain's Chair)
3
15 reps
RPE 9-10
4B
Plank
3
1 mins
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-9
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
3B
Standing Calf Raise
3
15 reps
RPE 9-10
4A
Leg Raise (Captain's Chair)
3
15 reps
RPE 9-10
4B
Plank
3
1 mins
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-9
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
3B
Standing Calf Raise
3
15 reps
RPE 9-10
4A
Leg Raise (Captain's Chair)
3
15 reps
RPE 9-10
4B
Plank
3
1 mins
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-9
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
3B
Standing Calf Raise
3
15 reps
RPE 9-10
4A
Leg Raise (Captain's Chair)
3
15 reps
RPE 9-10
4B
Plank
3
1 mins
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-9
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
3B
Standing Calf Raise
3
15 reps
RPE 9-10
4A
Leg Raise (Captain's Chair)
3
15 reps
RPE 9-10
4B
Plank
3
1 mins
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-9
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
3B
Standing Calf Raise
3
15 reps
RPE 9-10
4A
Leg Raise (Captain's Chair)
3
15 reps
RPE 9-10
4B
Plank
3
1 mins
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-9
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
3B
Standing Calf Raise
3
15 reps
RPE 9-10
4A
Leg Raise (Captain's Chair)
3
15 reps
RPE 9-10
4B
Plank
3
1 mins
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-9
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
3B
Standing Calf Raise
3
15 reps
RPE 9-10
4A
Leg Raise (Captain's Chair)
3
15 reps
RPE 9-10
4B
Plank
3
1 mins
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-9
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
3B
Standing Calf Raise
3
15 reps
RPE 9-10
4A
Leg Raise (Captain's Chair)
3
15 reps
RPE 9-10
4B
Plank
3
1 mins
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8-9
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-9
3A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
3B
Standing Calf Raise
3
15 reps
RPE 9-10
4A
Leg Raise (Captain's Chair)
3
15 reps
RPE 9-10
4B
Plank
3
1 mins
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
3A
Seated Row (Cable)
3
12 reps
RPE 8-9
3B
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
15 reps
RPE 9-10
4B
Face Pull
3
15 reps
RPE 8-9
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
3A
Seated Row (Cable)
3
12 reps
RPE 8-9
3B
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
15 reps
RPE 9-10
4B
Face Pull
3
15 reps
RPE 8-9
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
3A
Seated Row (Cable)
3
12 reps
RPE 8-9
3B
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
15 reps
RPE 9-10
4B
Face Pull
3
15 reps
RPE 8-9
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
3A
Seated Row (Cable)
3
12 reps
RPE 8-9
3B
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
15 reps
RPE 9-10
4B
Face Pull
3
15 reps
RPE 8-9
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
3A
Seated Row (Cable)
3
12 reps
RPE 8-9
3B
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
15 reps
RPE 9-10
4B
Face Pull
3
15 reps
RPE 8-9
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
3A
Seated Row (Cable)
3
12 reps
RPE 8-9
3B
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
15 reps
RPE 9-10
4B
Face Pull
3
15 reps
RPE 8-9
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
3A
Seated Row (Cable)
3
12 reps
RPE 8-9
3B
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
15 reps
RPE 9-10
4B
Face Pull
3
15 reps
RPE 8-9
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
3A
Seated Row (Cable)
3
12 reps
RPE 8-9
3B
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
15 reps
RPE 9-10
4B
Face Pull
3
15 reps
RPE 8-9
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
3A
Seated Row (Cable)
3
12 reps
RPE 8-9
3B
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
15 reps
RPE 9-10
4B
Face Pull
3
15 reps
RPE 8-9
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
3A
Seated Row (Cable)
3
12 reps
RPE 8-9
3B
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
15 reps
RPE 9-10
4B
Face Pull
3
15 reps
RPE 8-9
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
3A
Seated Row (Cable)
3
12 reps
RPE 8-9
3B
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
15 reps
RPE 9-10
4B
Face Pull
3
15 reps
RPE 8-9
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8-9
2
Bench Press (Barbell)
3
6-8 reps
RPE 8-9
3A
Seated Row (Cable)
3
12 reps
RPE 8-9
3B
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8-9
4A
Lateral Raise (Cable)
3
15 reps
RPE 9-10
4B
Face Pull
3
15 reps
RPE 8-9
4C
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-9
2A
Hip Thrust (Barbell)
3
12 reps
RPE 8-9
2B
Leg Curl
3
15 reps
RPE 9-10
3A
Step-Up (Weighted)
3
10 reps
RPE 8-9
3B
Seated Calf Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-9
2A
Hip Thrust (Barbell)
3
12 reps
RPE 8-9
2B
Leg Curl
3
15 reps
RPE 9-10
3A
Step-Up (Weighted)
3
10 reps
RPE 8-9
3B
Seated Calf Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-9
2A
Hip Thrust (Barbell)
3
12 reps
RPE 8-9
2B
Leg Curl
3
15 reps
RPE 9-10
3A
Step-Up (Weighted)
3
10 reps
RPE 8-9
3B
Seated Calf Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-9
2A
Hip Thrust (Barbell)
3
12 reps
RPE 8-9
2B
Leg Curl
3
15 reps
RPE 9-10
3A
Step-Up (Weighted)
3
10 reps
RPE 8-9
3B
Seated Calf Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-9
2A
Hip Thrust (Barbell)
3
12 reps
RPE 8-9
2B
Leg Curl
3
15 reps
RPE 9-10
3A
Step-Up (Weighted)
3
10 reps
RPE 8-9
3B
Seated Calf Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-9
2A
Hip Thrust (Barbell)
3
12 reps
RPE 8-9
2B
Leg Curl
3
15 reps
RPE 9-10
3A
Step-Up (Weighted)
3
10 reps
RPE 8-9
3B
Seated Calf Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-9
2A
Hip Thrust (Barbell)
3
12 reps
RPE 8-9
2B
Leg Curl
3
15 reps
RPE 9-10
3A
Step-Up (Weighted)
3
10 reps
RPE 8-9
3B
Seated Calf Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-9
2A
Hip Thrust (Barbell)
3
12 reps
RPE 8-9
2B
Leg Curl
3
15 reps
RPE 9-10
3A
Step-Up (Weighted)
3
10 reps
RPE 8-9
3B
Seated Calf Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-9
2A
Hip Thrust (Barbell)
3
12 reps
RPE 8-9
2B
Leg Curl
3
15 reps
RPE 9-10
3A
Step-Up (Weighted)
3
10 reps
RPE 8-9
3B
Seated Calf Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-9
2A
Hip Thrust (Barbell)
3
12 reps
RPE 8-9
2B
Leg Curl
3
15 reps
RPE 9-10
3A
Step-Up (Weighted)
3
10 reps
RPE 8-9
3B
Seated Calf Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-9
2A
Hip Thrust (Barbell)
3
12 reps
RPE 8-9
2B
Leg Curl
3
15 reps
RPE 9-10
3A
Step-Up (Weighted)
3
10 reps
RPE 8-9
3B
Seated Calf Raise
3
15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-9
2A
Hip Thrust (Barbell)
3
12 reps
RPE 8-9
2B
Leg Curl
3
15 reps
RPE 9-10
3A
Step-Up (Weighted)
3
10 reps
RPE 8-9
3B
Seated Calf Raise
3
15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8-9
2A
Chest Fly (Cable)
3
15 reps
RPE 9-10
2B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
3A
Shoulder Press (Machine)
3
12 reps
RPE 8-9
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8-9
2A
Chest Fly (Cable)
3
15 reps
RPE 9-10
2B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
3A
Shoulder Press (Machine)
3
12 reps
RPE 8-9
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8-9
2A
Chest Fly (Cable)
3
15 reps
RPE 9-10
2B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
3A
Shoulder Press (Machine)
3
12 reps
RPE 8-9
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8-9
2A
Chest Fly (Cable)
3
15 reps
RPE 9-10
2B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
3A
Shoulder Press (Machine)
3
12 reps
RPE 8-9
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8-9
2A
Chest Fly (Cable)
3
15 reps
RPE 9-10
2B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
3A
Shoulder Press (Machine)
3
12 reps
RPE 8-9
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8-9
2A
Chest Fly (Cable)
3
15 reps
RPE 9-10
2B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
3A
Shoulder Press (Machine)
3
12 reps
RPE 8-9
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8-9
2A
Chest Fly (Cable)
3
15 reps
RPE 9-10
2B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
3A
Shoulder Press (Machine)
3
12 reps
RPE 8-9
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8-9
2A
Chest Fly (Cable)
3
15 reps
RPE 9-10
2B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
3A
Shoulder Press (Machine)
3
12 reps
RPE 8-9
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8-9
2A
Chest Fly (Cable)
3
15 reps
RPE 9-10
2B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
3A
Shoulder Press (Machine)
3
12 reps
RPE 8-9
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8-9
2A
Chest Fly (Cable)
3
15 reps
RPE 9-10
2B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
3A
Shoulder Press (Machine)
3
12 reps
RPE 8-9
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8-9
2A
Chest Fly (Cable)
3
15 reps
RPE 9-10
2B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
3A
Shoulder Press (Machine)
3
12 reps
RPE 8-9
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8-9
2A
Chest Fly (Cable)
3
15 reps
RPE 9-10
2B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
3A
Shoulder Press (Machine)
3
12 reps
RPE 8-9
3B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8-9
2A
Dumbbell Row
3
10 reps
RPE 8-9
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
3A
Bicep Curl (Barbell)
3
10 reps
RPE 8-9
3B
Hammer Curl
3
12 reps
RPE 9
4A
Wrist Curls
2
20 reps
RPE 9-10
4B
Reverse Wrist Curl (Barbell)
2
2 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8-9
2A
Dumbbell Row
3
10 reps
RPE 8-9
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
3A
Bicep Curl (Barbell)
3
10 reps
RPE 8-9
3B
Hammer Curl
3
12 reps
RPE 9
4A
Wrist Curls
2
20 reps
RPE 9-10
4B
Reverse Wrist Curl (Barbell)
2
2 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8-9
2A
Dumbbell Row
3
10 reps
RPE 8-9
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
3A
Bicep Curl (Barbell)
3
10 reps
RPE 8-9
3B
Hammer Curl
3
12 reps
RPE 9
4A
Wrist Curls
2
20 reps
RPE 9-10
4B
Reverse Wrist Curl (Barbell)
2
2 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8-9
2A
Dumbbell Row
3
10 reps
RPE 8-9
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
3A
Bicep Curl (Barbell)
3
10 reps
RPE 8-9
3B
Hammer Curl
3
12 reps
RPE 9
4A
Wrist Curls
2
20 reps
RPE 9-10
4B
Reverse Wrist Curl (Barbell)
2
2 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8-9
2A
Dumbbell Row
3
10 reps
RPE 8-9
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
3A
Bicep Curl (Barbell)
3
10 reps
RPE 8-9
3B
Hammer Curl
3
12 reps
RPE 9
4A
Wrist Curls
2
20 reps
RPE 9-10
4B
Reverse Wrist Curl (Barbell)
2
2 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8-9
2A
Dumbbell Row
3
10 reps
RPE 8-9
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
3A
Bicep Curl (Barbell)
3
10 reps
RPE 8-9
3B
Hammer Curl
3
12 reps
RPE 9
4A
Wrist Curls
2
20 reps
RPE 9-10
4B
Reverse Wrist Curl (Barbell)
2
2 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8-9
2A
Dumbbell Row
3
10 reps
RPE 8-9
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
3A
Bicep Curl (Barbell)
3
10 reps
RPE 8-9
3B
Hammer Curl
3
12 reps
RPE 9
4A
Wrist Curls
2
20 reps
RPE 9-10
4B
Reverse Wrist Curl (Barbell)
2
2 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8-9
2A
Dumbbell Row
3
10 reps
RPE 8-9
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
3A
Bicep Curl (Barbell)
3
10 reps
RPE 8-9
3B
Hammer Curl
3
12 reps
RPE 9
4A
Wrist Curls
2
20 reps
RPE 9-10
4B
Reverse Wrist Curl (Barbell)
2
2 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8-9
2A
Dumbbell Row
3
10 reps
RPE 8-9
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
3A
Bicep Curl (Barbell)
3
10 reps
RPE 8-9
3B
Hammer Curl
3
12 reps
RPE 9
4A
Wrist Curls
2
20 reps
RPE 9-10
4B
Reverse Wrist Curl (Barbell)
2
2 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8-9
2A
Dumbbell Row
3
10 reps
RPE 8-9
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
3A
Bicep Curl (Barbell)
3
10 reps
RPE 8-9
3B
Hammer Curl
3
12 reps
RPE 9
4A
Wrist Curls
2
20 reps
RPE 9-10
4B
Reverse Wrist Curl (Barbell)
2
2 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8-9
2A
Dumbbell Row
3
10 reps
RPE 8-9
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
3A
Bicep Curl (Barbell)
3
10 reps
RPE 8-9
3B
Hammer Curl
3
12 reps
RPE 9
4A
Wrist Curls
2
20 reps
RPE 9-10
4B
Reverse Wrist Curl (Barbell)
2
2 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8-9
2A
Dumbbell Row
3
10 reps
RPE 8-9
2B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9-10
3A
Bicep Curl (Barbell)
3
10 reps
RPE 8-9
3B
Hammer Curl
3
12 reps
RPE 9
4A
Wrist Curls
2
20 reps
RPE 9-10
4B
Reverse Wrist Curl (Barbell)
2
2 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 8-9
1B
Bicep Curl (Dumbbell)
3
12 reps
RPE 8-9
1C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9-10
2A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9-10
2B
Overhead Extension (Dumbbell)
3
12 reps
RPE 9-10
2C
Hammer Curl
3
12 reps
RPE 9-10
3A
Decline Sit Up (Bodyweight)
3
15 reps
RPE 9-10
3B
Hanging Leg Raise
3
20 reps
RPE 9-10
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 9-10
4
Farmer's Walk (Weighted)
2
0.5-1 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 8-9
1B
Bicep Curl (Dumbbell)
3
12 reps
RPE 8-9
1C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9-10
2A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9-10
2B
Overhead Extension (Dumbbell)
3
12 reps
RPE 9-10
2C
Hammer Curl
3
12 reps
RPE 9-10
3A
Decline Sit Up (Bodyweight)
3
15 reps
RPE 9-10
3B
Hanging Leg Raise
3
20 reps
RPE 9-10
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 9-10
4
Farmer's Walk (Weighted)
2
0.5-1 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 8-9
1B
Bicep Curl (Dumbbell)
3
12 reps
RPE 8-9
1C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9-10
2A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9-10
2B
Overhead Extension (Dumbbell)
3
12 reps
RPE 9-10
2C
Hammer Curl
3
12 reps
RPE 9-10
3A
Decline Sit Up (Bodyweight)
3
15 reps
RPE 9-10
3B
Hanging Leg Raise
3
20 reps
RPE 9-10
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 9-10
4
Farmer's Walk (Weighted)
2
0.5-1 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 8-9
1B
Bicep Curl (Dumbbell)
3
12 reps
RPE 8-9
1C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9-10
2A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9-10
2B
Overhead Extension (Dumbbell)
3
12 reps
RPE 9-10
2C
Hammer Curl
3
12 reps
RPE 9-10
3A
Decline Sit Up (Bodyweight)
3
15 reps
RPE 9-10
3B
Hanging Leg Raise
3
20 reps
RPE 9-10
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 9-10
4
Farmer's Walk (Weighted)
2
0.5-1 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 8-9
1B
Bicep Curl (Dumbbell)
3
12 reps
RPE 8-9
1C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9-10
2A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9-10
2B
Overhead Extension (Dumbbell)
3
12 reps
RPE 9-10
2C
Hammer Curl
3
12 reps
RPE 9-10
3A
Decline Sit Up (Bodyweight)
3
15 reps
RPE 9-10
3B
Hanging Leg Raise
3
20 reps
RPE 9-10
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 9-10
4
Farmer's Walk (Weighted)
2
0.5-1 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 8-9
1B
Bicep Curl (Dumbbell)
3
12 reps
RPE 8-9
1C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9-10
2A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9-10
2B
Overhead Extension (Dumbbell)
3
12 reps
RPE 9-10
2C
Hammer Curl
3
12 reps
RPE 9-10
3A
Decline Sit Up (Bodyweight)
3
15 reps
RPE 9-10
3B
Hanging Leg Raise
3
20 reps
RPE 9-10
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 9-10
4
Farmer's Walk (Weighted)
2
0.5-1 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 8-9
1B
Bicep Curl (Dumbbell)
3
12 reps
RPE 8-9
1C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9-10
2A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9-10
2B
Overhead Extension (Dumbbell)
3
12 reps
RPE 9-10
2C
Hammer Curl
3
12 reps
RPE 9-10
3A
Decline Sit Up (Bodyweight)
3
15 reps
RPE 9-10
3B
Hanging Leg Raise
3
20 reps
RPE 9-10
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 9-10
4
Farmer's Walk (Weighted)
2
0.5-1 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 8-9
1B
Bicep Curl (Dumbbell)
3
12 reps
RPE 8-9
1C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9-10
2A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9-10
2B
Overhead Extension (Dumbbell)
3
12 reps
RPE 9-10
2C
Hammer Curl
3
12 reps
RPE 9-10
3A
Decline Sit Up (Bodyweight)
3
15 reps
RPE 9-10
3B
Hanging Leg Raise
3
20 reps
RPE 9-10
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 9-10
4
Farmer's Walk (Weighted)
2
0.5-1 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 8-9
1B
Bicep Curl (Dumbbell)
3
12 reps
RPE 8-9
1C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9-10
2A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9-10
2B
Overhead Extension (Dumbbell)
3
12 reps
RPE 9-10
2C
Hammer Curl
3
12 reps
RPE 9-10
3A
Decline Sit Up (Bodyweight)
3
15 reps
RPE 9-10
3B
Hanging Leg Raise
3
20 reps
RPE 9-10
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 9-10
4
Farmer's Walk (Weighted)
2
0.5-1 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 8-9
1B
Bicep Curl (Dumbbell)
3
12 reps
RPE 8-9
1C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9-10
2A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9-10
2B
Overhead Extension (Dumbbell)
3
12 reps
RPE 9-10
2C
Hammer Curl
3
12 reps
RPE 9-10
3A
Decline Sit Up (Bodyweight)
3
15 reps
RPE 9-10
3B
Hanging Leg Raise
3
20 reps
RPE 9-10
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 9-10
4
Farmer's Walk (Weighted)
2
0.5-1 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 8-9
1B
Bicep Curl (Dumbbell)
3
12 reps
RPE 8-9
1C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9-10
2A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9-10
2B
Overhead Extension (Dumbbell)
3
12 reps
RPE 9-10
2C
Hammer Curl
3
12 reps
RPE 9-10
3A
Decline Sit Up (Bodyweight)
3
15 reps
RPE 9-10
3B
Hanging Leg Raise
3
20 reps
RPE 9-10
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 9-10
4
Farmer's Walk (Weighted)
2
0.5-1 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
10 reps
RPE 8-9
1B
Bicep Curl (Dumbbell)
3
12 reps
RPE 8-9
1C
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9-10
2A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9-10
2B
Overhead Extension (Dumbbell)
3
12 reps
RPE 9-10
2C
Hammer Curl
3
12 reps
RPE 9-10
3A
Decline Sit Up (Bodyweight)
3
15 reps
RPE 9-10
3B
Hanging Leg Raise
3
20 reps
RPE 9-10
3C
Russian Twist (Dumbbell)
3
20 reps
RPE 9-10
4
Farmer's Walk (Weighted)
2
0.5-1 mins
RPE 9-10
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Bodyweight)3 Sets
8-10 Reps
@8-9
2
Bench Press (Barbell)3 Sets
6-8 Reps
@8-9
3A
Seated Row (Cable)3 Sets
12 Reps
@8-9
3B
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@8-9
4A
Lateral Raise (Cable)3 Sets
15 Reps
@9-10
4B
Face Pull3 Sets
15 Reps
@8-9
4C
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
@9-10
Day 3
1
Romanian Deadlift (Barbell)3 Sets
10 Reps
@8-9
2A
Hip Thrust (Barbell)3 Sets
12 Reps
@8-9
2B
Leg Curl3 Sets
15 Reps
@9-10
3A
Step-Up (Weighted)3 Sets
10 Reps
@8-9
3B
Seated Calf Raise3 Sets
15 Reps
@9-10
Day 4
1
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
@8-9
2A
Chest Fly (Cable)3 Sets
15 Reps
@9-10
2B
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@9
3A
Shoulder Press (Machine)3 Sets
12 Reps
@8-9
3B
Overhead Tricep Extension (Cable)3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)3 Sets
15 Reps
@10
Day 5
1
Lat Pulldown3 Sets
12 Reps
@8-9
2A
Dumbbell Row3 Sets
10 Reps
@8-9
2B
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
@9-10
3A
Bicep Curl (Barbell)3 Sets
10 Reps
@8-9
3B
Hammer Curl3 Sets
12 Reps
@9
4A
Wrist Curls2 Sets
20 Reps
@9-10
4B
Reverse Wrist Curl (Barbell)2 Sets
2 Reps
@9-10
Day 6
1A
Bench Press (Close Grip)3 Sets
10 Reps
@8-9
1B
Bicep Curl (Dumbbell)3 Sets
12 Reps
@8-9
1C
Tricep Rope Push Down (Cable)3 Sets
15 Reps
@9-10
2A
Preacher Curl (EZ Bar)3 Sets
12 Reps
@9-10
2B
Overhead Extension (Dumbbell)3 Sets
12 Reps
@9-10
2C
Hammer Curl3 Sets
12 Reps
@9-10
3A
Decline Sit Up (Bodyweight)3 Sets
15 Reps
@9-10
3B
Hanging Leg Raise3 Sets
20 Reps
@9-10
3C
Russian Twist (Dumbbell)3 Sets
20 Reps
@9-10
4
Farmer's Walk (Weighted)2 Sets
0.5-1 mins
@9-10
Day 1
1
Squat (Barbell)3 Sets
6-8 Reps
@8-9
2
Leg Press (45 Degrees)3 Sets
10 Reps
@8-9
3A
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
@8-9
3B
Standing Calf Raise3 Sets
15 Reps
@9-10
4A
Leg Raise (Captain's Chair)3 Sets
15 Reps
@9-10
4B
Plank3 Sets
1 mins
@9-10