Program Description
Intermediate based workout specifically targeting arms, using many sets to failure. 6 days a week program hitting either biceps or triceps every day.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedJul 20, 2024 03:24
- Last EditedJun 18, 2025 09:56
Summary
Transform your upper body strength with this 8-week Arm Focused Total Body program, designed for dedicated lifters ready to elevate their training. With six days of targeted workouts each week, you'll engage your triceps, chest, and shoulders through a variety of compound and isolation exercises. Expect to push your limits with high-intensity sets that maximize muscle growth and endurance. Get ready to sculpt your arms while building a solid foundation for overall strength and fitness!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Chest Fly (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Cable Crossover
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Front Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Chest Fly (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Cable Crossover
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Front Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Chest Fly (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Cable Crossover
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Front Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Chest Fly (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Cable Crossover
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Front Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Chest Fly (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Cable Crossover
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Front Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Chest Fly (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Cable Crossover
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Front Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Chest Fly (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Cable Crossover
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Front Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Chest Fly (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Cable Crossover
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 10
8
Front Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Safety Bar Squat
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Lateral Raise (Dumbbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Shrug (Dumbbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
8
Seated Dumbbell Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Safety Bar Squat
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Lateral Raise (Dumbbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Shrug (Dumbbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
8
Seated Dumbbell Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Safety Bar Squat
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Lateral Raise (Dumbbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Shrug (Dumbbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
8
Seated Dumbbell Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Safety Bar Squat
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Lateral Raise (Dumbbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Shrug (Dumbbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
8
Seated Dumbbell Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Safety Bar Squat
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Lateral Raise (Dumbbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Shrug (Dumbbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
8
Seated Dumbbell Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Safety Bar Squat
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Lateral Raise (Dumbbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Shrug (Dumbbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
8
Seated Dumbbell Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Safety Bar Squat
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Lateral Raise (Dumbbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Shrug (Dumbbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
8
Seated Dumbbell Curl
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Safety Bar Squat
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
6
Lateral Raise (Dumbbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Shrug (Dumbbell)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
8
Seated Dumbbell Curl
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Tricep Extension (Cable)
5
8-12 reps
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
1
15 mins
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Tricep Extension (Cable)
5
8-12 reps
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
1
15 mins
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Tricep Extension (Cable)
5
8-12 reps
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
1
15 mins
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Tricep Extension (Cable)
5
8-12 reps
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
1
15 mins
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Tricep Extension (Cable)
5
8-12 reps
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
1
15 mins
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Tricep Extension (Cable)
5
8-12 reps
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
1
15 mins
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Tricep Extension (Cable)
5
8-12 reps
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
1
15 mins
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Tricep Extension (Cable)
5
8-12 reps
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
1
15 mins
RPE 9
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Pendlay Row
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Rear Delt Fly (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Pendlay Row
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Rear Delt Fly (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Pendlay Row
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Rear Delt Fly (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Pendlay Row
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Rear Delt Fly (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Pendlay Row
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Rear Delt Fly (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Pendlay Row
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Rear Delt Fly (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Pendlay Row
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Rear Delt Fly (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Pendlay Row
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Lat Pulldown
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Rear Delt Fly (Machine)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Skull Crusher (Barbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Skull Crusher (Barbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Skull Crusher (Barbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Skull Crusher (Barbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Skull Crusher (Barbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Skull Crusher (Barbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Skull Crusher (Barbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
15 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Skull Crusher (Barbell)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Cable Crunch
5
8-12 reps
RPE 9
4
Cardio
1
15 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
3
Back Extension (Weighted)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Leg Curl
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
One Arm Lateral Raise (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
5
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
3
Back Extension (Weighted)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Leg Curl
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
One Arm Lateral Raise (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
5
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
3
Back Extension (Weighted)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Leg Curl
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
One Arm Lateral Raise (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
5
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
3
Back Extension (Weighted)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Leg Curl
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
One Arm Lateral Raise (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
5
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
3
Back Extension (Weighted)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Leg Curl
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
One Arm Lateral Raise (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
5
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
3
Back Extension (Weighted)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Leg Curl
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
One Arm Lateral Raise (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
5
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
3
Back Extension (Weighted)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Leg Curl
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
One Arm Lateral Raise (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
5
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
1
8-12 reps
6-8 reps
15-20 reps
-
RPE 9
RPE 9
RPE 9
-
3
Back Extension (Weighted)
1
1
1
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Leg Curl
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
One Arm Lateral Raise (Cable)
2
1
2
8-12 reps
6-8 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
5
8-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Tricep Rope Push Down (Cable)2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
2
Bench Press (Barbell)1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
3
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
4
Seated Overhead Press (Barbell)1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
5
Chest Fly (Machine)1 Set
1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
15-20 Reps
-
@9
@9
@9
-
6
Cable Crossover3 Sets
8-12 Reps
@9
7
Overhead Tricep Extension (Cable)1 Set
AMRAP
@10
8
Front Raise3 Sets
8-12 Reps
@9
Day 5
1
V-Handle Tricep Pushdown (Cable)2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
2
Skull Crusher (Barbell)2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
3
Cable Crunch5 Sets
8-12 Reps
@9
4
Cardio1 Set
15 mins
@7
Day 6
1
Preacher Curl (EZ Bar)2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
2
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
15-20 Reps
-
@9
@9
@9
-
3
Back Extension (Weighted)1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
4
Leg Curl2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
5
One Arm Lateral Raise (Cable)2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
6
Incline Curl (Dumbbell)5 Sets
8-12 Reps
@9
Day 2
1
Hammer Curl (Cable)2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
2
Safety Bar Squat1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
3
Leg Press3 Sets
8-12 Reps
@9
4
Leg Extension2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
5
Hip Adductor (Machine)1 Set
1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
15-20 Reps
-
@9
@9
@9
-
6
Lateral Raise (Dumbbell)2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
7
Shrug (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
8
Seated Dumbbell Curl3 Sets
15-20 Reps
@9
Day 3
1
Tricep Pushdown (Cable)2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
2
Tricep Extension (Cable)5 Sets
8-12 Reps
@9
3
Cable Crunch5 Sets
8-12 Reps
@9
4
Cardio1 Set
1 Set
15 mins
@9
-
Day 4
1
Bicep Curl (Machine)2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
2
Pendlay Row1 Set
1 Set
1 Set
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
3
Seated Row (Cable)3 Sets
8-12 Reps
@9
4
Lat Pulldown2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
5
Rear Delt Fly (Machine)2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
15-20 Reps
@9
@9
@9
6
Bicep Curl (Cable)3 Sets
8-12 Reps
@9