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BoostcampPNG

Wesley Vissers AI Generated

by Andrew B.

Program Description

To achieve Golden Era gains

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 17, 2025 07:27
  • Last Edited
    Sep 17, 2025 07:31
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.5%
Lats
12.2%
Front Delts
12.2%
Middle Delts
10.9%
Biceps
7%
Chest
6.8%
Rear Delts
6.8%
Triceps
5.5%
Quadriceps
5.5%
Hamstrings
5.3%
Glutes
4.5%
Abs
3.6%
Lower Back
1.6%
Adductors
1.3%
Forearms
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Y Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Y Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Y Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Y Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Y Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Y Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Y Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Y Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Y Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Y Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Y Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Y Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7
3
Lying Side Lateral Raise
3
12-15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Dip (Bodyweight)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7
3
Lying Side Lateral Raise
3
12-15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Dip (Bodyweight)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7
3
Lying Side Lateral Raise
3
12-15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Dip (Bodyweight)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7
3
Lying Side Lateral Raise
3
12-15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Dip (Bodyweight)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7
3
Lying Side Lateral Raise
3
12-15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Dip (Bodyweight)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7
3
Lying Side Lateral Raise
3
12-15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Dip (Bodyweight)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7
3
Lying Side Lateral Raise
3
12-15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Dip (Bodyweight)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7
3
Lying Side Lateral Raise
3
12-15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Dip (Bodyweight)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7
3
Lying Side Lateral Raise
3
12-15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Dip (Bodyweight)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7
3
Lying Side Lateral Raise
3
12-15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Dip (Bodyweight)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7
3
Lying Side Lateral Raise
3
12-15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Dip (Bodyweight)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 7
3
Lying Side Lateral Raise
3
12-15 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Dip (Bodyweight)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
4
6-10 reps
RPE 8
5
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
7
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
4
6-10 reps
RPE 8
5
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
7
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
4
6-10 reps
RPE 8
5
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
7
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
4
6-10 reps
RPE 8
5
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
7
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
4
6-10 reps
RPE 8
5
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
7
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
4
6-10 reps
RPE 8
5
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
7
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
4
6-10 reps
RPE 8
5
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
7
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
4
6-10 reps
RPE 8
5
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
7
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
4
6-10 reps
RPE 8
5
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
7
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
4
6-10 reps
RPE 8
5
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
7
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
4
6-10 reps
RPE 8
5
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
7
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
4
Wide Grip Lat Pulldown
4
6-10 reps
RPE 8
5
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
7
Knee Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-15 reps
RPE 10
4A
Hamstring Curl
2
12-15 reps
RPE 10
4B
Leg Extension
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
3
10-12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
6B
Front Raise
2
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-15 reps
RPE 10
4A
Hamstring Curl
2
12-15 reps
RPE 10
4B
Leg Extension
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
3
10-12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
6B
Front Raise
2
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-15 reps
RPE 10
4A
Hamstring Curl
2
12-15 reps
RPE 10
4B
Leg Extension
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
3
10-12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
6B
Front Raise
2
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-15 reps
RPE 10
4A
Hamstring Curl
2
12-15 reps
RPE 10
4B
Leg Extension
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
3
10-12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
6B
Front Raise
2
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-15 reps
RPE 10
4A
Hamstring Curl
2
12-15 reps
RPE 10
4B
Leg Extension
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
3
10-12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
6B
Front Raise
2
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-15 reps
RPE 10
4A
Hamstring Curl
2
12-15 reps
RPE 10
4B
Leg Extension
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
3
10-12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
6B
Front Raise
2
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-15 reps
RPE 10
4A
Hamstring Curl
2
12-15 reps
RPE 10
4B
Leg Extension
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
3
10-12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
6B
Front Raise
2
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-15 reps
RPE 10
4A
Hamstring Curl
2
12-15 reps
RPE 10
4B
Leg Extension
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
3
10-12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
6B
Front Raise
2
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-15 reps
RPE 10
4A
Hamstring Curl
2
12-15 reps
RPE 10
4B
Leg Extension
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
3
10-12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
6B
Front Raise
2
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-15 reps
RPE 10
4A
Hamstring Curl
2
12-15 reps
RPE 10
4B
Leg Extension
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
3
10-12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
6B
Front Raise
2
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-15 reps
RPE 10
4A
Hamstring Curl
2
12-15 reps
RPE 10
4B
Leg Extension
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
3
10-12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
6B
Front Raise
2
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-15 reps
RPE 10
4A
Hamstring Curl
2
12-15 reps
RPE 10
4B
Leg Extension
2
12-15 reps
RPE 10
5
Upright Row (Barbell)
3
10-12 reps
RPE 7
6A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
6B
Front Raise
2
12-15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8
@8
@8
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
6
Y Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
Day 2
1
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8
@8
@8
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@7
@7
@7
@7
3
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
7
Dip (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8
@8
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
4
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8
@8
@8
5
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
6
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
7
Knee Raise (Captain's Chair)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@10
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
3
Lunge (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
4A
Hamstring Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
4B
Leg Extension
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
5
Upright Row (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
6A
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
6B
Front Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
@7
@7