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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
    Jun 18, 2025 11:16

Summary

Unleash your inner warrior with "The Dragon Tamer," a comprehensive 12-week program designed to sculpt strength and endurance across your entire body. Committing to five days a week, you’ll tackle a diverse range of exercises, including Hack Squats and Barbell Rows, strategically crafted to target major muscle groups while enhancing your overall fitness. With a focus on both upper and lower body training, this program will elevate your lifting game and push your limits. Prepare to conquer your goals and emerge stronger than ever!
Muscle Engagement
Front
Back
MuscleSet
Chest
12.6%
Triceps
12.5%
Upper Back
12.3%
Biceps
12%
Lats
9.3%
Front Delts
8.6%
Middle Delts
4.6%
Rear Delts
4.6%
Abs
4.3%
Hamstrings
4%
Quadriceps
3.9%
Forearms
3.9%
Glutes
3%
Lower Back
2.9%
Neck
1.5%
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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
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