Program Description
Build mass
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMay 28, 2024 04:31
- Last EditedJun 18, 2025 09:31
Summary
**The Routine** is a comprehensive 12-week program designed to elevate your strength and conditioning through a balanced 5-day split. Each week focuses on targeted muscle groups, featuring exercises like Bench Press, Squats, and Tricep Pushdowns, ensuring a full-body workout that enhances muscle growth and endurance. With a mix of barbell, dumbbell, and cable movements, you'll build functional strength while keeping your workouts engaging and effective. Get ready to transform your physique and push your limits!
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.8%
Triceps
10%
Hamstrings
9.3%
Middle Delts
8.5%
Upper Back
8.5%
Front Delts
8%
Quadriceps
7.1%
Lats
6.5%
Chest
6.5%
Glutes
5.6%
Rear Delts
4.5%
Abs
3.3%
Calves
3.3%
Lower Back
2.8%
Neck
2.5%
Adductors
1.3%
Forearms
1%
Abductors
0.5%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 10
5
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
6
Decline Crunch (Weighted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 10
5
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
6
Decline Crunch (Weighted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 10
5
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
6
Decline Crunch (Weighted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 10
5
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
6
Decline Crunch (Weighted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 10
5
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
6
Decline Crunch (Weighted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 10
5
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
6
Decline Crunch (Weighted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 10
5
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
6
Decline Crunch (Weighted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 10
5
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
6
Decline Crunch (Weighted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 10
5
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
6
Decline Crunch (Weighted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 10
5
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
6
Decline Crunch (Weighted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 10
5
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
6
Decline Crunch (Weighted)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-12 reps
RPE 10
5
Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
6
Decline Crunch (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
RPE 8.5
2
Hyperextension
1
8-12 reps
RPE 9
3
Leg Extension
1
8-12 reps
RPE 10
4
Leg Curl
1
8-12 reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
RPE 8.5
2
Hyperextension
1
8-12 reps
RPE 9
3
Leg Extension
1
8-12 reps
RPE 10
4
Leg Curl
1
8-12 reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
RPE 8.5
2
Hyperextension
1
8-12 reps
RPE 9
3
Leg Extension
1
8-12 reps
RPE 10
4
Leg Curl
1
8-12 reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
RPE 8.5
2
Hyperextension
1
8-12 reps
RPE 9
3
Leg Extension
1
8-12 reps
RPE 10
4
Leg Curl
1
8-12 reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
RPE 8.5
2
Hyperextension
1
8-12 reps
RPE 9
3
Leg Extension
1
8-12 reps
RPE 10
4
Leg Curl
1
8-12 reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
RPE 8.5
2
Hyperextension
1
8-12 reps
RPE 9
3
Leg Extension
1
8-12 reps
RPE 10
4
Leg Curl
1
8-12 reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
RPE 8.5
2
Hyperextension
1
8-12 reps
RPE 9
3
Leg Extension
1
8-12 reps
RPE 10
4
Leg Curl
1
8-12 reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
RPE 8.5
2
Hyperextension
1
8-12 reps
RPE 9
3
Leg Extension
1
8-12 reps
RPE 10
4
Leg Curl
1
8-12 reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
RPE 8.5
2
Hyperextension
1
8-12 reps
RPE 9
3
Leg Extension
1
8-12 reps
RPE 10
4
Leg Curl
1
8-12 reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
RPE 8.5
2
Hyperextension
1
8-12 reps
RPE 9
3
Leg Extension
1
8-12 reps
RPE 10
4
Leg Curl
1
8-12 reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
RPE 8.5
2
Hyperextension
1
8-12 reps
RPE 9
3
Leg Extension
1
8-12 reps
RPE 10
4
Leg Curl
1
8-12 reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-10 reps
RPE 8.5
2
Hyperextension
1
8-12 reps
RPE 9
3
Leg Extension
1
8-12 reps
RPE 10
4
Leg Curl
1
8-12 reps
RPE 10
5
Standing Calf Raise
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Concentration Curl
1
8-12 reps
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Concentration Curl
1
8-12 reps
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Concentration Curl
1
8-12 reps
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Concentration Curl
1
8-12 reps
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Concentration Curl
1
8-12 reps
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Concentration Curl
1
8-12 reps
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Concentration Curl
1
8-12 reps
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Concentration Curl
1
8-12 reps
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Concentration Curl
1
8-12 reps
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Concentration Curl
1
8-12 reps
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Concentration Curl
1
8-12 reps
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
Hammer Curl
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Concentration Curl
1
8-12 reps
RPE 10
6
Leg Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
6-10 reps
-
5
Seated Calf Raise
1
2
8-12 reps
8-12 reps
RPE 9
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
6-10 reps
-
5
Seated Calf Raise
1
2
8-12 reps
8-12 reps
RPE 9
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
6-10 reps
-
5
Seated Calf Raise
1
2
8-12 reps
8-12 reps
RPE 9
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
6-10 reps
-
5
Seated Calf Raise
1
2
8-12 reps
8-12 reps
RPE 9
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
6-10 reps
-
5
Seated Calf Raise
1
2
8-12 reps
8-12 reps
RPE 9
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
6-10 reps
-
5
Seated Calf Raise
1
2
8-12 reps
8-12 reps
RPE 9
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
6-10 reps
-
5
Seated Calf Raise
1
2
8-12 reps
8-12 reps
RPE 9
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
6-10 reps
-
5
Seated Calf Raise
1
2
8-12 reps
8-12 reps
RPE 9
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
6-10 reps
-
5
Seated Calf Raise
1
2
8-12 reps
8-12 reps
RPE 9
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
6-10 reps
-
5
Seated Calf Raise
1
2
8-12 reps
8-12 reps
RPE 9
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
6-10 reps
-
5
Seated Calf Raise
1
2
8-12 reps
8-12 reps
RPE 9
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Walking Lunge
3
10-15 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Press
3
6-10 reps
-
5
Seated Calf Raise
1
2
8-12 reps
8-12 reps
RPE 9
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-8 reps
RPE 9
2
Incline Curl
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Lu Raise
3
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
7
Neck Curl
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-8 reps
RPE 9
2
Incline Curl
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Lu Raise
3
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
7
Neck Curl
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-8 reps
RPE 9
2
Incline Curl
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Lu Raise
3
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
7
Neck Curl
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-8 reps
RPE 9
2
Incline Curl
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Lu Raise
3
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
7
Neck Curl
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-8 reps
RPE 9
2
Incline Curl
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Lu Raise
3
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
7
Neck Curl
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-8 reps
RPE 9
2
Incline Curl
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Lu Raise
3
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
7
Neck Curl
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-8 reps
RPE 9
2
Incline Curl
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Lu Raise
3
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
7
Neck Curl
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-8 reps
RPE 9
2
Incline Curl
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Lu Raise
3
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
7
Neck Curl
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-8 reps
RPE 9
2
Incline Curl
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Lu Raise
3
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
7
Neck Curl
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-8 reps
RPE 9
2
Incline Curl
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Lu Raise
3
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
7
Neck Curl
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-8 reps
RPE 9
2
Incline Curl
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Lu Raise
3
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
7
Neck Curl
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-8 reps
RPE 9
2
Incline Curl
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Lu Raise
3
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 10
7
Neck Curl
3
10-15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
6-10 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@10
4
Lateral Raise (Cable)3 Sets
8-12 Reps
@10
5
Chest Fly (Dumbbell)3 Sets
8-12 Reps
@8
6
Decline Crunch (Weighted)1 Set
AMRAP
@10
Day 2
1
Squat (Barbell)1 Set
6-10 Reps
@8.5
2
Hyperextension1 Set
8-12 Reps
@9
3
Leg Extension1 Set
8-12 Reps
@10
4
Leg Curl1 Set
8-12 Reps
@10
5
Standing Calf Raise1 Set
8-12 Reps
@10
Day 3
1
Lat Pulldown3 Sets
8-12 Reps
@10
2
Chest Supported Row (Machine)3 Sets
8-12 Reps
@10
3
Hammer Curl3 Sets
8-12 Reps
@10
4
Seated Row (Cable)3 Sets
8-12 Reps
@10
5
Concentration Curl1 Set
8-12 Reps
@10
6
Leg Raise (Captain's Chair)1 Set
AMRAP
@10
Day 4
1
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
2
Walking Lunge3 Sets
10-15 Reps
-
3
Leg Curl3 Sets
8-12 Reps
-
4
Leg Press3 Sets
6-10 Reps
-
5
Seated Calf Raise1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
-
Day 5
1
JM Press3 Sets
6-8 Reps
@9
2
Incline Curl3 Sets
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@10
4
Lu Raise3 Sets
8-12 Reps
@10
5
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
@10
6
Rear Delt Fly (Dumbbell)3 Sets
8-12 Reps
@10
7
Neck Curl3 Sets
10-15 Reps
@7