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Ash special

by Ashish S.

Program Description

Friendly program, highly effective

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 20, 2025 08:21
  • Last Edited
    Jun 18, 2025 10:30

Summary

Unleash your potential with the Ash Special, a comprehensive 12-week program designed for serious lifters looking to build strength and muscle. With five days of targeted workouts each week, you'll engage in a variety of exercises, including the Incline Dumbbell Bench Press, Lat Pulldowns, and Overhead Press, all crafted to maximize your gains. This program utilizes a full gym setup, ensuring you have the tools needed to push your limits. Get ready to transform your physique and elevate your training game!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Front Raise
3
10 reps
RPE 9
7
Tricep Extension (Cable)
3
10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Front Raise
3
10 reps
RPE 9
7
Tricep Extension (Cable)
3
10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Front Raise
3
10 reps
RPE 9
7
Tricep Extension (Cable)
3
10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Front Raise
3
10 reps
RPE 9
7
Tricep Extension (Cable)
3
10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Front Raise
3
10 reps
RPE 9
7
Tricep Extension (Cable)
3
10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Front Raise
3
10 reps
RPE 9
7
Tricep Extension (Cable)
3
10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Front Raise
3
10 reps
RPE 9
7
Tricep Extension (Cable)
3
10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Front Raise
3
10 reps
RPE 9
7
Tricep Extension (Cable)
3
10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Front Raise
3
10 reps
RPE 9
7
Tricep Extension (Cable)
3
10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Front Raise
3
10 reps
RPE 9
7
Tricep Extension (Cable)
3
10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Front Raise
3
10 reps
RPE 9
7
Tricep Extension (Cable)
3
10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Chest Fly (Cable)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
6
Front Raise
3
10 reps
RPE 9
7
Tricep Extension (Cable)
3
10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
4
Rear Delt Row
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
4
Rear Delt Row
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
4
Rear Delt Row
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
4
Rear Delt Row
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
4
Rear Delt Row
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
4
Rear Delt Row
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
4
Rear Delt Row
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
4
Rear Delt Row
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
4
Rear Delt Row
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
4
Rear Delt Row
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
4
Rear Delt Row
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 9
4
Rear Delt Row
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Deadlift (Barbell)
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Lat Pulldown
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Lat Pulldown
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Lat Pulldown
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Lat Pulldown
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Lat Pulldown
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Lat Pulldown
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Lat Pulldown
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Lat Pulldown
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Lat Pulldown
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Lat Pulldown
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Lat Pulldown
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
5
Lat Pulldown
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
3
10 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Standing Calf Raise
3
10 reps
RPE 9
6
Plank
2
1 mins
RPE 9
7
Back Extension
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Standing Calf Raise
3
10 reps
RPE 9
6
Plank
2
1 mins
RPE 9
7
Back Extension
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Standing Calf Raise
3
10 reps
RPE 9
6
Plank
2
1 mins
RPE 9
7
Back Extension
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Standing Calf Raise
3
10 reps
RPE 9
6
Plank
2
1 mins
RPE 9
7
Back Extension
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Standing Calf Raise
3
10 reps
RPE 9
6
Plank
2
1 mins
RPE 9
7
Back Extension
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Standing Calf Raise
3
10 reps
RPE 9
6
Plank
2
1 mins
RPE 9
7
Back Extension
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Standing Calf Raise
3
10 reps
RPE 9
6
Plank
2
1 mins
RPE 9
7
Back Extension
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Standing Calf Raise
3
10 reps
RPE 9
6
Plank
2
1 mins
RPE 9
7
Back Extension
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Standing Calf Raise
3
10 reps
RPE 9
6
Plank
2
1 mins
RPE 9
7
Back Extension
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Standing Calf Raise
3
10 reps
RPE 9
6
Plank
2
1 mins
RPE 9
7
Back Extension
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Standing Calf Raise
3
10 reps
RPE 9
6
Plank
2
1 mins
RPE 9
7
Back Extension
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Leg Press
3
10 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Standing Calf Raise
3
10 reps
RPE 9
6
Plank
2
1 mins
RPE 9
7
Back Extension
3
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Bench Press (Barbell)
3 Sets
10 Reps
@9
3
Chest Fly (Cable)
3 Sets
10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
10 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
6
Front Raise
3 Sets
10 Reps
@9
7
Tricep Extension (Cable)
3 Sets
10 Reps
@9
8
Skull Crusher (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@9
2
Seated Row (Cable)
3 Sets
10 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@9
4
Rear Delt Row
3 Sets
10 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Deadlift (Barbell)
3 Sets
10 Reps
@9
3
Leg Curl
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9
5
Lying Leg Curl
3 Sets
10 Reps
@9
6
Standing Calf Raise
3 Sets
10 Reps
@9
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
5
Lat Pulldown
3 Sets
10 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
10 Reps
@9
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@9
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
@9
2
Leg Press
3 Sets
10 Reps
@9
3
Leg Curl
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
10 Reps
@9
6
Plank
2 Sets
1 mins
@9
7
Back Extension
3 Sets
15 Reps
@9