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The Dragon Tamer

by Duy T.
5 athletes joined
5.0
(1 rating)

Program Description

The sequel to The Dragon Slayer program

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 06, 2024 07:50
  • Last Edited
    May 11, 2024 04:35
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ON THE BOOSTCAMP APP FOR FREE
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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
Hack Squat
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9
2
Barbell Row
3
5-10 reps
RPE 8.5
3A
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 7.5
3B
Lying Leg Curl
3
8-15 reps
RPE 7
4A
Leg Raise (Captain's Chair)
3
20-30 reps
RPE 7
4B
Wide Grip Pull-Up
3
5-15 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 7.5
5B
Neck Curl
3
10-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9
2
Barbell Row
3
5-10 reps
RPE 8.5
3A
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 7.5
3B
Lying Leg Curl
3
8-15 reps
RPE 7
4A
Leg Raise (Captain's Chair)
3
20-30 reps
RPE 7
4B
Wide Grip Pull-Up
3
5-15 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 7.5
5B
Neck Curl
3
10-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9
2
Barbell Row
3
5-10 reps
RPE 8.5
3A
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 7.5
3B
Lying Leg Curl
3
8-15 reps
RPE 7
4A
Leg Raise (Captain's Chair)
3
20-30 reps
RPE 7
4B
Wide Grip Pull-Up
3
5-15 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 7.5
5B
Neck Curl
3
10-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9
2
Barbell Row
3
5-10 reps
RPE 8.5
3A
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 7.5
3B
Lying Leg Curl
3
8-15 reps
RPE 7
4A
Leg Raise (Captain's Chair)
3
20-30 reps
RPE 7
4B
Wide Grip Pull-Up
3
5-15 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 7.5
5B
Neck Curl
3
10-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9
2
Barbell Row
3
5-10 reps
RPE 8.5
3A
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 7.5
3B
Lying Leg Curl
3
8-15 reps
RPE 7
4A
Leg Raise (Captain's Chair)
3
20-30 reps
RPE 7
4B
Wide Grip Pull-Up
3
5-15 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 7.5
5B
Neck Curl
3
10-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9
2
Barbell Row
3
5-10 reps
RPE 8.5
3A
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 7.5
3B
Lying Leg Curl
3
8-15 reps
RPE 7
4A
Leg Raise (Captain's Chair)
3
20-30 reps
RPE 7
4B
Wide Grip Pull-Up
3
5-15 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 7.5
5B
Neck Curl
3
10-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9
2
Barbell Row
3
5-10 reps
RPE 8.5
3A
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 7.5
3B
Lying Leg Curl
3
8-15 reps
RPE 7
4A
Leg Raise (Captain's Chair)
3
20-30 reps
RPE 7
4B
Wide Grip Pull-Up
3
5-15 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 7.5
5B
Neck Curl
3
10-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9
2
Barbell Row
3
5-10 reps
RPE 8.5
3A
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 7.5
3B
Lying Leg Curl
3
8-15 reps
RPE 7
4A
Leg Raise (Captain's Chair)
3
20-30 reps
RPE 7
4B
Wide Grip Pull-Up
3
5-15 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 7.5
5B
Neck Curl
3
10-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9
2
Barbell Row
3
5-10 reps
RPE 8.5
3A
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 7.5
3B
Lying Leg Curl
3
8-15 reps
RPE 7
4A
Leg Raise (Captain's Chair)
3
20-30 reps
RPE 7
4B
Wide Grip Pull-Up
3
5-15 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 7.5
5B
Neck Curl
3
10-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9
2
Barbell Row
3
5-10 reps
RPE 8.5
3A
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 7.5
3B
Lying Leg Curl
3
8-15 reps
RPE 7
4A
Leg Raise (Captain's Chair)
3
20-30 reps
RPE 7
4B
Wide Grip Pull-Up
3
5-15 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 7.5
5B
Neck Curl
3
10-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9
2
Barbell Row
3
5-10 reps
RPE 8.5
3A
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 7.5
3B
Lying Leg Curl
3
8-15 reps
RPE 7
4A
Leg Raise (Captain's Chair)
3
20-30 reps
RPE 7
4B
Wide Grip Pull-Up
3
5-15 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 7.5
5B
Neck Curl
3
10-20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8-15 reps
8-15 reps
RPE 8
RPE 9
2
Barbell Row
3
5-10 reps
RPE 8.5
3A
Bicep Curl (Dumbbell)
3
6-12 reps
RPE 7.5
3B
Lying Leg Curl
3
8-15 reps
RPE 7
4A
Leg Raise (Captain's Chair)
3
20-30 reps
RPE 7
4B
Wide Grip Pull-Up
3
5-15 reps
RPE 8
5A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 7.5
5B
Neck Curl
3
10-20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 8.5
3
Incline Chest Press (Machine)
4
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
5A
Pec Deck (Machine)
3
6-12 reps
RPE 7.5
5B
Reverse Pec Deck
3
10-20 reps
RPE 7.5
6A
Face Pull
3
10-20 reps
RPE 7
6B
Tricep Pushdown (Cable)
3
5-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 8.5
3
Incline Chest Press (Machine)
4
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
5A
Pec Deck (Machine)
3
6-12 reps
RPE 7.5
5B
Reverse Pec Deck
3
10-20 reps
RPE 7.5
6A
Face Pull
3
10-20 reps
RPE 7
6B
Tricep Pushdown (Cable)
3
5-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 8.5
3
Incline Chest Press (Machine)
4
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
5A
Pec Deck (Machine)
3
6-12 reps
RPE 7.5
5B
Reverse Pec Deck
3
10-20 reps
RPE 7.5
6A
Face Pull
3
10-20 reps
RPE 7
6B
Tricep Pushdown (Cable)
3
5-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 8.5
3
Incline Chest Press (Machine)
4
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
5A
Pec Deck (Machine)
3
6-12 reps
RPE 7.5
5B
Reverse Pec Deck
3
10-20 reps
RPE 7.5
6A
Face Pull
3
10-20 reps
RPE 7
6B
Tricep Pushdown (Cable)
3
5-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 8.5
3
Incline Chest Press (Machine)
4
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
5A
Pec Deck (Machine)
3
6-12 reps
RPE 7.5
5B
Reverse Pec Deck
3
10-20 reps
RPE 7.5
6A
Face Pull
3
10-20 reps
RPE 7
6B
Tricep Pushdown (Cable)
3
5-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 8.5
3
Incline Chest Press (Machine)
4
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
5A
Pec Deck (Machine)
3
6-12 reps
RPE 7.5
5B
Reverse Pec Deck
3
10-20 reps
RPE 7.5
6A
Face Pull
3
10-20 reps
RPE 7
6B
Tricep Pushdown (Cable)
3
5-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 8.5
3
Incline Chest Press (Machine)
4
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
5A
Pec Deck (Machine)
3
6-12 reps
RPE 7.5
5B
Reverse Pec Deck
3
10-20 reps
RPE 7.5
6A
Face Pull
3
10-20 reps
RPE 7
6B
Tricep Pushdown (Cable)
3
5-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 8.5
3
Incline Chest Press (Machine)
4
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
5A
Pec Deck (Machine)
3
6-12 reps
RPE 7.5
5B
Reverse Pec Deck
3
10-20 reps
RPE 7.5
6A
Face Pull
3
10-20 reps
RPE 7
6B
Tricep Pushdown (Cable)
3
5-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 8.5
3
Incline Chest Press (Machine)
4
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
5A
Pec Deck (Machine)
3
6-12 reps
RPE 7.5
5B
Reverse Pec Deck
3
10-20 reps
RPE 7.5
6A
Face Pull
3
10-20 reps
RPE 7
6B
Tricep Pushdown (Cable)
3
5-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 8.5
3
Incline Chest Press (Machine)
4
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
5A
Pec Deck (Machine)
3
6-12 reps
RPE 7.5
5B
Reverse Pec Deck
3
10-20 reps
RPE 7.5
6A
Face Pull
3
10-20 reps
RPE 7
6B
Tricep Pushdown (Cable)
3
5-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 8.5
3
Incline Chest Press (Machine)
4
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
5A
Pec Deck (Machine)
3
6-12 reps
RPE 7.5
5B
Reverse Pec Deck
3
10-20 reps
RPE 7.5
6A
Face Pull
3
10-20 reps
RPE 7
6B
Tricep Pushdown (Cable)
3
5-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
4
6-12 reps
RPE 8.5
3
Incline Chest Press (Machine)
4
10-20 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 7
5A
Pec Deck (Machine)
3
6-12 reps
RPE 7.5
5B
Reverse Pec Deck
3
10-20 reps
RPE 7.5
6A
Face Pull
3
10-20 reps
RPE 7
6B
Tricep Pushdown (Cable)
3
5-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Dumbbell Bench Pullover
3
8-15 reps
RPE 8.5
3
Back Extension (Weighted)
2
8-15 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
5A
Leg Extension
4
10-20 reps
RPE 7.5
5B
Hammer Curl
4
5-12 reps
RPE 7.5
6A
Sit Up
3
5-12 reps
RPE 7.5
6B
Wrist Curls
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Dumbbell Bench Pullover
3
8-15 reps
RPE 8.5
3
Back Extension (Weighted)
2
8-15 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
5A
Leg Extension
4
10-20 reps
RPE 7.5
5B
Hammer Curl
4
5-12 reps
RPE 7.5
6A
Sit Up
3
5-12 reps
RPE 7.5
6B
Wrist Curls
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Dumbbell Bench Pullover
3
8-15 reps
RPE 8.5
3
Back Extension (Weighted)
2
8-15 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
5A
Leg Extension
4
10-20 reps
RPE 7.5
5B
Hammer Curl
4
5-12 reps
RPE 7.5
6A
Sit Up
3
5-12 reps
RPE 7.5
6B
Wrist Curls
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Dumbbell Bench Pullover
3
8-15 reps
RPE 8.5
3
Back Extension (Weighted)
2
8-15 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
5A
Leg Extension
4
10-20 reps
RPE 7.5
5B
Hammer Curl
4
5-12 reps
RPE 7.5
6A
Sit Up
3
5-12 reps
RPE 7.5
6B
Wrist Curls
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Dumbbell Bench Pullover
3
8-15 reps
RPE 8.5
3
Back Extension (Weighted)
2
8-15 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
5A
Leg Extension
4
10-20 reps
RPE 7.5
5B
Hammer Curl
4
5-12 reps
RPE 7.5
6A
Sit Up
3
5-12 reps
RPE 7.5
6B
Wrist Curls
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Dumbbell Bench Pullover
3
8-15 reps
RPE 8.5
3
Back Extension (Weighted)
2
8-15 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
5A
Leg Extension
4
10-20 reps
RPE 7.5
5B
Hammer Curl
4
5-12 reps
RPE 7.5
6A
Sit Up
3
5-12 reps
RPE 7.5
6B
Wrist Curls
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Dumbbell Bench Pullover
3
8-15 reps
RPE 8.5
3
Back Extension (Weighted)
2
8-15 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
5A
Leg Extension
4
10-20 reps
RPE 7.5
5B
Hammer Curl
4
5-12 reps
RPE 7.5
6A
Sit Up
3
5-12 reps
RPE 7.5
6B
Wrist Curls
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Dumbbell Bench Pullover
3
8-15 reps
RPE 8.5
3
Back Extension (Weighted)
2
8-15 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
5A
Leg Extension
4
10-20 reps
RPE 7.5
5B
Hammer Curl
4
5-12 reps
RPE 7.5
6A
Sit Up
3
5-12 reps
RPE 7.5
6B
Wrist Curls
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Dumbbell Bench Pullover
3
8-15 reps
RPE 8.5
3
Back Extension (Weighted)
2
8-15 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
5A
Leg Extension
4
10-20 reps
RPE 7.5
5B
Hammer Curl
4
5-12 reps
RPE 7.5
6A
Sit Up
3
5-12 reps
RPE 7.5
6B
Wrist Curls
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Dumbbell Bench Pullover
3
8-15 reps
RPE 8.5
3
Back Extension (Weighted)
2
8-15 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
5A
Leg Extension
4
10-20 reps
RPE 7.5
5B
Hammer Curl
4
5-12 reps
RPE 7.5
6A
Sit Up
3
5-12 reps
RPE 7.5
6B
Wrist Curls
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Dumbbell Bench Pullover
3
8-15 reps
RPE 8.5
3
Back Extension (Weighted)
2
8-15 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
5A
Leg Extension
4
10-20 reps
RPE 7.5
5B
Hammer Curl
4
5-12 reps
RPE 7.5
6A
Sit Up
3
5-12 reps
RPE 7.5
6B
Wrist Curls
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Dumbbell Bench Pullover
3
8-15 reps
RPE 8.5
3
Back Extension (Weighted)
2
8-15 reps
RPE 8.5
4
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
5A
Leg Extension
4
10-20 reps
RPE 7.5
5B
Hammer Curl
4
5-12 reps
RPE 7.5
6A
Sit Up
3
5-12 reps
RPE 7.5
6B
Wrist Curls
3
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-15 reps
RPE 10
2
High Row
3
8-15 reps
RPE 8
3
Overhead Press (Barbell)
3
5-20 reps
RPE 9.5
4
Single Arm Pushdown
2
8-15 reps
RPE 7.5
5
Y Raise
3
8-15 reps
RPE 7.5
6A
Dip (Weighted)
2
8-15 reps
RPE 8
6B
Pull-Up (Weighted)
2
6-15 reps
RPE 8
7A
Upright Row (Barbell)
3
8-15 reps
RPE 8
7B
Chest Fly (Cable)
3
10-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-15 reps
RPE 10
2
High Row
3
8-15 reps
RPE 8
3
Overhead Press (Barbell)
3
5-20 reps
RPE 9.5
4
Single Arm Pushdown
2
8-15 reps
RPE 7.5
5
Y Raise
3
8-15 reps
RPE 7.5
6A
Dip (Weighted)
2
8-15 reps
RPE 8
6B
Pull-Up (Weighted)
2
6-15 reps
RPE 8
7A
Upright Row (Barbell)
3
8-15 reps
RPE 8
7B
Chest Fly (Cable)
3
10-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-15 reps
RPE 10
2
High Row
3
8-15 reps
RPE 8
3
Overhead Press (Barbell)
3
5-20 reps
RPE 9.5
4
Single Arm Pushdown
2
8-15 reps
RPE 7.5
5
Y Raise
3
8-15 reps
RPE 7.5
6A
Dip (Weighted)
2
8-15 reps
RPE 8
6B
Pull-Up (Weighted)
2
6-15 reps
RPE 8
7A
Upright Row (Barbell)
3
8-15 reps
RPE 8
7B
Chest Fly (Cable)
3
10-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-15 reps
RPE 10
2
High Row
3
8-15 reps
RPE 8
3
Overhead Press (Barbell)
3
5-20 reps
RPE 9.5
4
Single Arm Pushdown
2
8-15 reps
RPE 7.5
5
Y Raise
3
8-15 reps
RPE 7.5
6A
Dip (Weighted)
2
8-15 reps
RPE 8
6B
Pull-Up (Weighted)
2
6-15 reps
RPE 8
7A
Upright Row (Barbell)
3
8-15 reps
RPE 8
7B
Chest Fly (Cable)
3
10-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-15 reps
RPE 10
2
High Row
3
8-15 reps
RPE 8
3
Overhead Press (Barbell)
3
5-20 reps
RPE 9.5
4
Single Arm Pushdown
2
8-15 reps
RPE 7.5
5
Y Raise
3
8-15 reps
RPE 7.5
6A
Dip (Weighted)
2
8-15 reps
RPE 8
6B
Pull-Up (Weighted)
2
6-15 reps
RPE 8
7A
Upright Row (Barbell)
3
8-15 reps
RPE 8
7B
Chest Fly (Cable)
3
10-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-15 reps
RPE 10
2
High Row
3
8-15 reps
RPE 8
3
Overhead Press (Barbell)
3
5-20 reps
RPE 9.5
4
Single Arm Pushdown
2
8-15 reps
RPE 7.5
5
Y Raise
3
8-15 reps
RPE 7.5
6A
Dip (Weighted)
2
8-15 reps
RPE 8
6B
Pull-Up (Weighted)
2
6-15 reps
RPE 8
7A
Upright Row (Barbell)
3
8-15 reps
RPE 8
7B
Chest Fly (Cable)
3
10-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-15 reps
RPE 10
2
High Row
3
8-15 reps
RPE 8
3
Overhead Press (Barbell)
3
5-20 reps
RPE 9.5
4
Single Arm Pushdown
2
8-15 reps
RPE 7.5
5
Y Raise
3
8-15 reps
RPE 7.5
6A
Dip (Weighted)
2
8-15 reps
RPE 8
6B
Pull-Up (Weighted)
2
6-15 reps
RPE 8
7A
Upright Row (Barbell)
3
8-15 reps
RPE 8
7B
Chest Fly (Cable)
3
10-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-15 reps
RPE 10
2
High Row
3
8-15 reps
RPE 8
3
Overhead Press (Barbell)
3
5-20 reps
RPE 9.5
4
Single Arm Pushdown
2
8-15 reps
RPE 7.5
5
Y Raise
3
8-15 reps
RPE 7.5
6A
Dip (Weighted)
2
8-15 reps
RPE 8
6B
Pull-Up (Weighted)
2
6-15 reps
RPE 8
7A
Upright Row (Barbell)
3
8-15 reps
RPE 8
7B
Chest Fly (Cable)
3
10-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-15 reps
RPE 10
2
High Row
3
8-15 reps
RPE 8
3
Overhead Press (Barbell)
3
5-20 reps
RPE 9.5
4
Single Arm Pushdown
2
8-15 reps
RPE 7.5
5
Y Raise
3
8-15 reps
RPE 7.5
6A
Dip (Weighted)
2
8-15 reps
RPE 8
6B
Pull-Up (Weighted)
2
6-15 reps
RPE 8
7A
Upright Row (Barbell)
3
8-15 reps
RPE 8
7B
Chest Fly (Cable)
3
10-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-15 reps
RPE 10
2
High Row
3
8-15 reps
RPE 8
3
Overhead Press (Barbell)
3
5-20 reps
RPE 9.5
4
Single Arm Pushdown
2
8-15 reps
RPE 7.5
5
Y Raise
3
8-15 reps
RPE 7.5
6A
Dip (Weighted)
2
8-15 reps
RPE 8
6B
Pull-Up (Weighted)
2
6-15 reps
RPE 8
7A
Upright Row (Barbell)
3
8-15 reps
RPE 8
7B
Chest Fly (Cable)
3
10-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-15 reps
RPE 10
2
High Row
3
8-15 reps
RPE 8
3
Overhead Press (Barbell)
3
5-20 reps
RPE 9.5
4
Single Arm Pushdown
2
8-15 reps
RPE 7.5
5
Y Raise
3
8-15 reps
RPE 7.5
6A
Dip (Weighted)
2
8-15 reps
RPE 8
6B
Pull-Up (Weighted)
2
6-15 reps
RPE 8
7A
Upright Row (Barbell)
3
8-15 reps
RPE 8
7B
Chest Fly (Cable)
3
10-20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-15 reps
RPE 10
2
High Row
3
8-15 reps
RPE 8
3
Overhead Press (Barbell)
3
5-20 reps
RPE 9.5
4
Single Arm Pushdown
2
8-15 reps
RPE 7.5
5
Y Raise
3
8-15 reps
RPE 7.5
6A
Dip (Weighted)
2
8-15 reps
RPE 8
6B
Pull-Up (Weighted)
2
6-15 reps
RPE 8
7A
Upright Row (Barbell)
3
8-15 reps
RPE 8
7B
Chest Fly (Cable)
3
10-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
6-12 reps
RPE 8.5
2
Shrug (Barbell)
3
8-15 reps
RPE 8
3
Bicep Curl (Barbell)
4
5-10 reps
RPE 8.5
4
Standing Pullover (Cable)
3
8-15 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-15 reps
RPE 8
5B
Tricep Extension (Cable)
3
5-12 reps
RPE 8
6A
Chest Press (Machine)
3
8-15 reps
RPE 8
6B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
6-12 reps
RPE 8.5
2
Shrug (Barbell)
3
8-15 reps
RPE 8
3
Bicep Curl (Barbell)
4
5-10 reps
RPE 8.5
4
Standing Pullover (Cable)
3
8-15 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-15 reps
RPE 8
5B
Tricep Extension (Cable)
3
5-12 reps
RPE 8
6A
Chest Press (Machine)
3
8-15 reps
RPE 8
6B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
6-12 reps
RPE 8.5
2
Shrug (Barbell)
3
8-15 reps
RPE 8
3
Bicep Curl (Barbell)
4
5-10 reps
RPE 8.5
4
Standing Pullover (Cable)
3
8-15 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-15 reps
RPE 8
5B
Tricep Extension (Cable)
3
5-12 reps
RPE 8
6A
Chest Press (Machine)
3
8-15 reps
RPE 8
6B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
6-12 reps
RPE 8.5
2
Shrug (Barbell)
3
8-15 reps
RPE 8
3
Bicep Curl (Barbell)
4
5-10 reps
RPE 8.5
4
Standing Pullover (Cable)
3
8-15 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-15 reps
RPE 8
5B
Tricep Extension (Cable)
3
5-12 reps
RPE 8
6A
Chest Press (Machine)
3
8-15 reps
RPE 8
6B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
6-12 reps
RPE 8.5
2
Shrug (Barbell)
3
8-15 reps
RPE 8
3
Bicep Curl (Barbell)
4
5-10 reps
RPE 8.5
4
Standing Pullover (Cable)
3
8-15 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-15 reps
RPE 8
5B
Tricep Extension (Cable)
3
5-12 reps
RPE 8
6A
Chest Press (Machine)
3
8-15 reps
RPE 8
6B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
6-12 reps
RPE 8.5
2
Shrug (Barbell)
3
8-15 reps
RPE 8
3
Bicep Curl (Barbell)
4
5-10 reps
RPE 8.5
4
Standing Pullover (Cable)
3
8-15 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-15 reps
RPE 8
5B
Tricep Extension (Cable)
3
5-12 reps
RPE 8
6A
Chest Press (Machine)
3
8-15 reps
RPE 8
6B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
6-12 reps
RPE 8.5
2
Shrug (Barbell)
3
8-15 reps
RPE 8
3
Bicep Curl (Barbell)
4
5-10 reps
RPE 8.5
4
Standing Pullover (Cable)
3
8-15 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-15 reps
RPE 8
5B
Tricep Extension (Cable)
3
5-12 reps
RPE 8
6A
Chest Press (Machine)
3
8-15 reps
RPE 8
6B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
6-12 reps
RPE 8.5
2
Shrug (Barbell)
3
8-15 reps
RPE 8
3
Bicep Curl (Barbell)
4
5-10 reps
RPE 8.5
4
Standing Pullover (Cable)
3
8-15 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-15 reps
RPE 8
5B
Tricep Extension (Cable)
3
5-12 reps
RPE 8
6A
Chest Press (Machine)
3
8-15 reps
RPE 8
6B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
6-12 reps
RPE 8.5
2
Shrug (Barbell)
3
8-15 reps
RPE 8
3
Bicep Curl (Barbell)
4
5-10 reps
RPE 8.5
4
Standing Pullover (Cable)
3
8-15 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-15 reps
RPE 8
5B
Tricep Extension (Cable)
3
5-12 reps
RPE 8
6A
Chest Press (Machine)
3
8-15 reps
RPE 8
6B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
6-12 reps
RPE 8.5
2
Shrug (Barbell)
3
8-15 reps
RPE 8
3
Bicep Curl (Barbell)
4
5-10 reps
RPE 8.5
4
Standing Pullover (Cable)
3
8-15 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-15 reps
RPE 8
5B
Tricep Extension (Cable)
3
5-12 reps
RPE 8
6A
Chest Press (Machine)
3
8-15 reps
RPE 8
6B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
6-12 reps
RPE 8.5
2
Shrug (Barbell)
3
8-15 reps
RPE 8
3
Bicep Curl (Barbell)
4
5-10 reps
RPE 8.5
4
Standing Pullover (Cable)
3
8-15 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-15 reps
RPE 8
5B
Tricep Extension (Cable)
3
5-12 reps
RPE 8
6A
Chest Press (Machine)
3
8-15 reps
RPE 8
6B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
4
6-12 reps
RPE 8.5
2
Shrug (Barbell)
3
8-15 reps
RPE 8
3
Bicep Curl (Barbell)
4
5-10 reps
RPE 8.5
4
Standing Pullover (Cable)
3
8-15 reps
RPE 8
5A
Bicep Curl (Cable)
3
8-15 reps
RPE 8
5B
Tricep Extension (Cable)
3
5-12 reps
RPE 8
6A
Chest Press (Machine)
3
8-15 reps
RPE 8
6B
Reverse Bicep Curl (EZ Bar)
3
8-15 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9
2
Barbell Row
3 Sets
5-10 Reps
@8.5
3A
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
3B
Lying Leg Curl
3 Sets
8-15 Reps
@7
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7
4B
Wide Grip Pull-Up
3 Sets
5-15 Reps
@8
5A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
5B
Neck Curl
3 Sets
10-20 Reps
@6.5
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@10
2
Lat Pulldown (Neutral Grip)
4 Sets
6-12 Reps
@8.5
3
Incline Chest Press (Machine)
4 Sets
10-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@7
5A
Pec Deck (Machine)
3 Sets
6-12 Reps
@7.5
5B
Reverse Pec Deck
3 Sets
10-20 Reps
@7.5
6A
Face Pull
3 Sets
10-20 Reps
@7
6B
Tricep Pushdown (Cable)
3 Sets
5-12 Reps
@7.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Dumbbell Bench Pullover
3 Sets
8-15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
8-15 Reps
@8.5
4
Preacher Curl (Barbell)
3 Sets
8-15 Reps
@8
5A
Leg Extension
4 Sets
10-20 Reps
@7.5
5B
Hammer Curl
4 Sets
5-12 Reps
@7.5
6A
Sit Up
3 Sets
5-12 Reps
@7.5
6B
Wrist Curls
3 Sets
10-20 Reps
@7
Day 5
1
Skull Crusher
4 Sets
6-12 Reps
@8.5
2
Shrug (Barbell)
3 Sets
8-15 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
5-10 Reps
@8.5
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
8-15 Reps
@8
5B
Tricep Extension (Cable)
3 Sets
5-12 Reps
@8
6A
Chest Press (Machine)
3 Sets
8-15 Reps
@8
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
@7.5
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
4-15 Reps
@10
2
High Row
3 Sets
8-15 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5-20 Reps
@9.5
4
Single Arm Pushdown
2 Sets
8-15 Reps
@7.5
5
Y Raise
3 Sets
8-15 Reps
@7.5
6A
Dip (Weighted)
2 Sets
8-15 Reps
@8
6B
Pull-Up (Weighted)
2 Sets
6-15 Reps
@8
7A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
7B
Chest Fly (Cable)
3 Sets
10-20 Reps
@7.5