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BoostcampPNG

The Alpha Program

by Blaize M.
3 athletes joined

Program Description

Get Huge. Get Shred.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 21, 2024 01:33
  • Last Edited
    May 25, 2024 10:52

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Upper Back
9.9%
Biceps
9.9%
Quadriceps
9.1%
Glutes
8.4%
Lats
8.4%
Front Delts
8.4%
Hamstrings
7.3%
Middle Delts
6.3%
Chest
6.1%
Abs
6.1%
Lower Back
4.5%
Calves
1.7%
Forearms
1.2%
Adductors
1%
Rear Delts
0.3%
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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
Hack Squat
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Back Extension (Weighted)
2
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
15-20 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Plank
1
100 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Back Extension (Weighted)
2
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
15-20 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Plank
1
100 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Back Extension (Weighted)
2
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
15-20 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Plank
1
100 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Back Extension (Weighted)
2
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
15-20 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Plank
1
100 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Back Extension (Weighted)
2
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
15-20 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Plank
1
100 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Back Extension (Weighted)
2
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
15-20 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Plank
1
100 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Back Extension (Weighted)
2
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
15-20 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Plank
1
100 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Back Extension (Weighted)
2
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
15-20 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Plank
1
100 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Back Extension (Weighted)
2
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
15-20 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Plank
1
100 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
8-12 reps
RPE 10
RPE 10
2
Back Extension (Weighted)
2
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
15-20 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Plank
1
100 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Pull-Up
2
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Pull-Up
2
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Pull-Up
2
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Pull-Up
2
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Pull-Up
2
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Pull-Up
2
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Pull-Up
2
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Pull-Up
2
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Pull-Up
2
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Pull-Up
2
8-12 reps
RPE 10
5
Chest Fly (Cable)
2
10-15 reps
RPE 10
6
Cable Crunch
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15-20 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
4
Skull Crusher
2
8-12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15-20 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
4
Skull Crusher
2
8-12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15-20 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
4
Skull Crusher
2
8-12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15-20 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
4
Skull Crusher
2
8-12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15-20 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
4
Skull Crusher
2
8-12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15-20 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
4
Skull Crusher
2
8-12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15-20 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
4
Skull Crusher
2
8-12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15-20 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
4
Skull Crusher
2
8-12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15-20 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
4
Skull Crusher
2
8-12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15-20 reps
RPE 10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8-12 reps
RPE 10
4
Skull Crusher
2
8-12 reps
RPE 10
5
21s (EZ Bar)
2
21 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
15-20 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
15-20 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
15-20 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
15-20 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
15-20 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
15-20 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
15-20 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
15-20 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
15-20 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
15-20 reps
RPE 10
4
Hamstring Curl
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 10
2
T-Bar Row
2
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Decline Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 10
2
T-Bar Row
2
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Decline Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 10
2
T-Bar Row
2
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Decline Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 10
2
T-Bar Row
2
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Decline Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 10
2
T-Bar Row
2
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Decline Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 10
2
T-Bar Row
2
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Decline Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 10
2
T-Bar Row
2
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Decline Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 10
2
T-Bar Row
2
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Decline Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 10
2
T-Bar Row
2
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Decline Crunch
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
8-12 reps
RPE 10
2
T-Bar Row
2
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
10-15 reps
RPE 10
5
Decline Crunch
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
3
Upright Row (Barbell)
2
15-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
3
Upright Row (Barbell)
2
15-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
3
Upright Row (Barbell)
2
15-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
3
Upright Row (Barbell)
2
15-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
3
Upright Row (Barbell)
2
15-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
3
Upright Row (Barbell)
2
15-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
3
Upright Row (Barbell)
2
15-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
3
Upright Row (Barbell)
2
15-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
3
Upright Row (Barbell)
2
15-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
100 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
3
Upright Row (Barbell)
2
15-20 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
1
100 reps
RPE 10
Week 1
1 / 10 Weeks
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Pull-Up
2 Sets
8-12 Reps
@10
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@10
6
Cable Crunch
2 Sets
10-15 Reps
@10
Day 3
1
Bicep Curl (Barbell)
2 Sets
15-20 Reps
@10
2
Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
8-12 Reps
@10
4
Skull Crusher
2 Sets
8-12 Reps
@10
5
21s (EZ Bar)
2 Sets
21 Reps
@10
Day 4
1
Squat (Barbell)
3 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
15-20 Reps
@10
4
Hamstring Curl
2 Sets
10-15 Reps
@10
Day 5
1
Military Press (Barbell)
3 Sets
8-12 Reps
@10
2
T-Bar Row
2 Sets
10-15 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
@10
5
Decline Crunch
2 Sets
8-12 Reps
@10
Day 1
1
Hack Squat
1 Set
2 Sets
6-8 Reps
8-12 Reps
@10
@10
2
Back Extension (Weighted)
2 Sets
10-15 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15-20 Reps
@10
4
Seated Calf Raise
2 Sets
10-15 Reps
@10
5
Plank
1 Set
100 mins
@10
Day 6
1
Hammer Curl
2 Sets
15-20 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
3
Upright Row (Barbell)
2 Sets
15-20 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@10
5
Bicep Curl (Barbell)
1 Set
100 Reps
@10