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!
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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