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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
    Jun 18, 2025 09:18

Summary

Unleash your strength with "Yoke Me Daddy," a comprehensive 10-week program designed for serious lifters. Train six days a week, focusing on compound movements and targeted exercises to build muscle and enhance overall power. Each session includes a mix of leg, chest, back, and arm workouts, ensuring you develop a balanced physique. With a full gym setup, you'll tackle high-intensity lifts like the barbell bench press and Romanian deadlifts, pushing your limits and achieving results you can see and feel. Get ready to transform your training and yoke up those gains!
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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
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