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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Front Delts
11%
Quadriceps
10.3%
Hamstrings
9.2%
Chest
8.9%
Biceps
8.2%
Middle Delts
7.1%
Lats
6.8%
Glutes
6%
Upper Back
6%
Calves
3.6%
Abs
3%
Rear Delts
2.5%
Lower Back
2.5%
Forearms
1.4%
Adductors
1.4%
Abductors
0.4%
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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