logo
BoostcampPNG

Yoke Me Daddy

by James Gates
1 athletes joined
5.0
(1 rating)

Program Description

Looking for some mass and to build a back for climbing.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 07, 2024 04:51
  • Last Edited
    Nov 10, 2024 03:02
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
2
Standing Calf Raise
3
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 10
5
Cable Crunch
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
2
Standing Calf Raise
3
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 10
5
Cable Crunch
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
2
Standing Calf Raise
3
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 10
5
Cable Crunch
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
2
Standing Calf Raise
3
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 10
5
Cable Crunch
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
RPE 9
2
Standing Calf Raise
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
15 reps
RPE 10
5
Cable Crunch
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
2
Standing Calf Raise
3
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 10
5
Cable Crunch
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
2
Standing Calf Raise
3
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 10
5
Cable Crunch
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
2
Standing Calf Raise
3
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 10
5
Cable Crunch
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
15 reps
15 reps
RPE 9
RPE 9
RPE 9.5
2
Standing Calf Raise
3
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
15 reps
RPE 10
5
Cable Crunch
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10 reps
RPE 9
2
Standing Calf Raise
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
15 reps
RPE 10
5
Cable Crunch
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Chin-Up (Weighted)
2
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 9
6
Upright Row (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Chin-Up (Weighted)
2
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 9
6
Upright Row (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Chin-Up (Weighted)
2
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 9
6
Upright Row (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Chin-Up (Weighted)
2
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 9
6
Upright Row (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 9
2
Chin-Up (Weighted)
1
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
4
Single Arm Row (Dumbbell)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 10
6
Upright Row (Cable)
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Chin-Up (Weighted)
2
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 9
6
Upright Row (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Chin-Up (Weighted)
2
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 9
6
Upright Row (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Chin-Up (Weighted)
2
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 9
6
Upright Row (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 9
2
Chin-Up (Weighted)
2
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
4
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 9
6
Upright Row (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 9
2
Chin-Up (Weighted)
1
8 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
4
Single Arm Row (Dumbbell)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 10
6
Upright Row (Cable)
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
20 reps
RPE 10
5
T-Bar Row
1
2
8 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
20 reps
RPE 10
5
T-Bar Row
1
2
8 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
20 reps
RPE 10
5
T-Bar Row
1
2
8 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
20 reps
RPE 10
5
T-Bar Row
1
2
8 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
1
15 reps
RPE 10
3
Incline Curl (Dumbbell)
1
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
20 reps
RPE 10
5
T-Bar Row
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
20 reps
RPE 10
5
T-Bar Row
1
2
8 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
20 reps
RPE 10
5
T-Bar Row
1
2
8 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
20 reps
RPE 10
5
T-Bar Row
1
2
8 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
20 reps
RPE 10
5
T-Bar Row
1
2
8 reps
15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
1
15 reps
RPE 10
3
Incline Curl (Dumbbell)
1
10 reps
RPE 10
4
One Arm Lateral Raise (Cable)
1
20 reps
RPE 10
5
T-Bar Row
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
12 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
2
20 reps
RPE 10
4
Seated Hamstring Curl
2
15 reps
RPE 10
5
Cable Crunch
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
12 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
2
20 reps
RPE 10
4
Seated Hamstring Curl
2
15 reps
RPE 10
5
Cable Crunch
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
12 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
2
20 reps
RPE 10
4
Seated Hamstring Curl
2
15 reps
RPE 10
5
Cable Crunch
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
12 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
2
20 reps
RPE 10
4
Seated Hamstring Curl
2
15 reps
RPE 10
5
Cable Crunch
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 9
3
Leg Extension
1
20 reps
RPE 10
4
Seated Hamstring Curl
1
15 reps
RPE 10
5
Cable Crunch
1
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
12 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
2
20 reps
RPE 10
4
Seated Hamstring Curl
2
15 reps
RPE 10
5
Cable Crunch
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
12 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
2
20 reps
RPE 10
4
Seated Hamstring Curl
2
15 reps
RPE 10
5
Cable Crunch
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
12 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
2
20 reps
RPE 10
4
Seated Hamstring Curl
2
15 reps
RPE 10
5
Cable Crunch
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
12 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
3
Leg Extension
2
20 reps
RPE 10
4
Seated Hamstring Curl
2
15 reps
RPE 10
5
Cable Crunch
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
1
10 reps
RPE 9
3
Leg Extension
1
20 reps
RPE 10
4
Seated Hamstring Curl
1
15 reps
RPE 10
5
Cable Crunch
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 9
RPE 9
2
Pull-Up (Weighted)
1
2
5 reps
8 reps
RPE 10
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
15 reps
RPE 10
5
Seated Calf Raise
2
20 reps
RPE 10
6
Seated Row (Cable)
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 9
RPE 9
2
Pull-Up (Weighted)
1
2
5 reps
8 reps
RPE 10
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
15 reps
RPE 10
5
Seated Calf Raise
2
20 reps
RPE 10
6
Seated Row (Cable)
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 9
RPE 9
2
Pull-Up (Weighted)
1
2
5 reps
8 reps
RPE 10
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
15 reps
RPE 10
5
Seated Calf Raise
2
20 reps
RPE 10
6
Seated Row (Cable)
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 9
RPE 9
2
Pull-Up (Weighted)
1
2
5 reps
8 reps
RPE 10
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
15 reps
RPE 10
5
Seated Calf Raise
2
20 reps
RPE 10
6
Seated Row (Cable)
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
2
Pull-Up (Weighted)
1
8 reps
RPE 10
3
Dip (Weighted)
1
10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
15 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Seated Row (Cable)
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 9
RPE 9
2
Pull-Up (Weighted)
1
2
5 reps
8 reps
RPE 10
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
15 reps
RPE 10
5
Seated Calf Raise
2
20 reps
RPE 10
6
Seated Row (Cable)
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 9
RPE 9
2
Pull-Up (Weighted)
1
2
5 reps
8 reps
RPE 10
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
15 reps
RPE 10
5
Seated Calf Raise
2
20 reps
RPE 10
6
Seated Row (Cable)
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 9
RPE 9
2
Pull-Up (Weighted)
1
2
5 reps
8 reps
RPE 10
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
15 reps
RPE 10
5
Seated Calf Raise
2
20 reps
RPE 10
6
Seated Row (Cable)
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 9
RPE 9
2
Pull-Up (Weighted)
1
2
5 reps
8 reps
RPE 10
RPE 10
3
Dip (Weighted)
2
10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
15 reps
RPE 10
5
Seated Calf Raise
2
20 reps
RPE 10
6
Seated Row (Cable)
1
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
2
Pull-Up (Weighted)
1
8 reps
RPE 10
3
Dip (Weighted)
1
10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
15 reps
RPE 10
5
Seated Calf Raise
1
20 reps
RPE 10
6
Seated Row (Cable)
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
20 reps
RPE 10
2
Skull Crusher
2
15 reps
RPE 10
3
Preacher Curl (Barbell)
2
12 reps
RPE 10
4
Leaning Overhead Tricep Extension
2
15 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
20 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
20 reps
RPE 10
2
Skull Crusher
2
15 reps
RPE 10
3
Preacher Curl (Barbell)
2
12 reps
RPE 10
4
Leaning Overhead Tricep Extension
2
15 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
20 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
20 reps
RPE 10
2
Skull Crusher
2
15 reps
RPE 10
3
Preacher Curl (Barbell)
2
12 reps
RPE 10
4
Leaning Overhead Tricep Extension
2
15 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
20 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
20 reps
RPE 10
2
Skull Crusher
2
15 reps
RPE 10
3
Preacher Curl (Barbell)
2
12 reps
RPE 10
4
Leaning Overhead Tricep Extension
2
15 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
20 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
20 reps
RPE 10
2
Skull Crusher
1
15 reps
RPE 10
3
Preacher Curl (Barbell)
1
12 reps
RPE 10
4
Leaning Overhead Tricep Extension
1
15 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
20 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
20 reps
RPE 10
2
Skull Crusher
2
15 reps
RPE 10
3
Preacher Curl (Barbell)
2
12 reps
RPE 10
4
Leaning Overhead Tricep Extension
2
15 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
20 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
20 reps
RPE 10
2
Skull Crusher
2
15 reps
RPE 10
3
Preacher Curl (Barbell)
2
12 reps
RPE 10
4
Leaning Overhead Tricep Extension
2
15 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
20 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
20 reps
RPE 10
2
Skull Crusher
2
15 reps
RPE 10
3
Preacher Curl (Barbell)
2
12 reps
RPE 10
4
Leaning Overhead Tricep Extension
2
15 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
20 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
20 reps
RPE 10
2
Skull Crusher
2
15 reps
RPE 10
3
Preacher Curl (Barbell)
2
12 reps
RPE 10
4
Leaning Overhead Tricep Extension
2
15 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
20 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
20 reps
RPE 10
2
Skull Crusher
1
15 reps
RPE 10
3
Preacher Curl (Barbell)
1
12 reps
RPE 10
4
Leaning Overhead Tricep Extension
1
15 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
20 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
15 reps
RPE 10
Week 1
1 / 10 Weeks
Day 4
1
Squat (Barbell)
1 Set
2 Sets
8 Reps
12 Reps
@9.5
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@9
3
Leg Extension
2 Sets
20 Reps
@10
4
Seated Hamstring Curl
2 Sets
15 Reps
@10
5
Cable Crunch
2 Sets
20 Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
8 Reps
@9
2
Chin-Up (Weighted)
2 Sets
8 Reps
@10
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@10
4
Single Arm Row (Dumbbell)
2 Sets
12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
@9
6
Upright Row (Cable)
2 Sets
20 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
@9
@9
2
Pull-Up (Weighted)
1 Set
2 Sets
5 Reps
8 Reps
@10
@10
3
Dip (Weighted)
2 Sets
10 Reps
@9
4
Lat Pulldown (Neutral Grip)
2 Sets
15 Reps
@10
5
Seated Calf Raise
2 Sets
20 Reps
@10
6
Seated Row (Cable)
1 Set
20 Reps
@10
Day 6
1
Hammer Curl
2 Sets
20 Reps
@10
2
Skull Crusher
2 Sets
15 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
12 Reps
@10
4
Leaning Overhead Tricep Extension
2 Sets
15 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
20 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
Day 3
1
Bicep Curl (Cable)
2 Sets
20 Reps
@10
2
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@10
3
Incline Curl (Dumbbell)
2 Sets
10 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
20 Reps
@10
5
T-Bar Row
1 Set
2 Sets
8 Reps
15 Reps
@10
@10
Day 1
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
15 Reps
15 Reps
@9
@9
@9.5
2
Standing Calf Raise
3 Sets
20 Reps
@10
3
Romanian Deadlift (Dumbbell)
3 Sets
15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
@10
5
Cable Crunch
2 Sets
20 Reps
@10