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Hi volume

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Program Description

This is. High volume intense training Something’s that isn’t in the workout that I would include is warmup back extension hip aductor, etc Cardio: 20-30 Push yourself to the max where you can. This is the build strength and some size. Enjoy.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    10 minutes
  • Created
    Oct 14, 2025 03:24
  • Last Edited
    Nov 05, 2025 07:16
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.2%
Front Delts
10.9%
Upper Back
10.3%
Middle Delts
8.5%
Chest
8%
Lats
8%
Biceps
7.7%
Quadriceps
7.7%
Hamstrings
5.2%
Abs
5%
Glutes
4.6%
Forearms
2.1%
Calves
1.8%
Rear Delts
1.6%
Lower Back
1.4%
Adductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 9
5
Chest Press (Machine)
3
AMRAP
RPE 7-8
6
Behind-the-Neck Press (Barbell)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 9
5
Chest Press (Machine)
3
AMRAP
RPE 7-8
6
Behind-the-Neck Press (Barbell)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 9
5
Chest Press (Machine)
3
AMRAP
RPE 7-8
6
Behind-the-Neck Press (Barbell)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 9
5
Chest Press (Machine)
3
AMRAP
RPE 7-8
6
Behind-the-Neck Press (Barbell)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 9
5
Chest Press (Machine)
3
AMRAP
RPE 7-8
6
Behind-the-Neck Press (Barbell)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 9
5
Chest Press (Machine)
3
AMRAP
RPE 7-8
6
Behind-the-Neck Press (Barbell)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 9
5
Chest Press (Machine)
3
AMRAP
RPE 7-8
6
Behind-the-Neck Press (Barbell)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 9
5
Chest Press (Machine)
3
AMRAP
RPE 7-8
6
Behind-the-Neck Press (Barbell)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 9
5
Chest Press (Machine)
3
AMRAP
RPE 7-8
6
Behind-the-Neck Press (Barbell)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 9
5
Chest Press (Machine)
3
AMRAP
RPE 7-8
6
Behind-the-Neck Press (Barbell)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 9
5
Chest Press (Machine)
3
AMRAP
RPE 7-8
6
Behind-the-Neck Press (Barbell)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 9
5
Chest Press (Machine)
3
AMRAP
RPE 7-8
6
Behind-the-Neck Press (Barbell)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 9
5
Chest Press (Machine)
3
AMRAP
RPE 7-8
6
Behind-the-Neck Press (Barbell)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
AMRAP
RPE 9
5
Chest Press (Machine)
3
AMRAP
RPE 7-8
6
Behind-the-Neck Press (Barbell)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hack Squat
2
AMRAP
RPE 9
3
Seated Hamstring Curl
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hack Squat
2
AMRAP
RPE 9
3
Seated Hamstring Curl
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hack Squat
2
AMRAP
RPE 9
3
Seated Hamstring Curl
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hack Squat
2
AMRAP
RPE 9
3
Seated Hamstring Curl
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hack Squat
2
AMRAP
RPE 9
3
Seated Hamstring Curl
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hack Squat
2
AMRAP
RPE 9
3
Seated Hamstring Curl
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hack Squat
2
AMRAP
RPE 9
3
Seated Hamstring Curl
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hack Squat
2
AMRAP
RPE 9
3
Seated Hamstring Curl
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hack Squat
2
AMRAP
RPE 9
3
Seated Hamstring Curl
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hack Squat
2
AMRAP
RPE 9
3
Seated Hamstring Curl
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hack Squat
2
AMRAP
RPE 9
3
Seated Hamstring Curl
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hack Squat
2
AMRAP
RPE 9
3
Seated Hamstring Curl
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hack Squat
2
AMRAP
RPE 9
3
Seated Hamstring Curl
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Hack Squat
2
AMRAP
RPE 9
3
Seated Hamstring Curl
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
High Row
2
12-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
AMRAP
RPE 8
5
Chest Supported Row (Machine)
3
12-15 reps
RPE 8
6
Arnold Press
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
High Row
2
12-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
AMRAP
RPE 8
5
Chest Supported Row (Machine)
3
12-15 reps
RPE 8
6
Arnold Press
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
High Row
2
12-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
AMRAP
RPE 8
5
Chest Supported Row (Machine)
3
12-15 reps
RPE 8
6
Arnold Press
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
High Row
2
12-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
AMRAP
RPE 8
5
Chest Supported Row (Machine)
3
12-15 reps
RPE 8
6
Arnold Press
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
High Row
2
12-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
AMRAP
RPE 8
5
Chest Supported Row (Machine)
3
12-15 reps
RPE 8
6
Arnold Press
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
High Row
2
12-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
AMRAP
RPE 8
5
Chest Supported Row (Machine)
3
12-15 reps
RPE 8
6
Arnold Press
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
High Row
2
12-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
AMRAP
RPE 8
5
Chest Supported Row (Machine)
3
12-15 reps
RPE 8
6
Arnold Press
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
High Row
2
12-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
AMRAP
RPE 8
5
Chest Supported Row (Machine)
3
12-15 reps
RPE 8
6
Arnold Press
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
High Row
2
12-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
AMRAP
RPE 8
5
Chest Supported Row (Machine)
3
12-15 reps
RPE 8
6
Arnold Press
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
High Row
2
12-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
AMRAP
RPE 8
5
Chest Supported Row (Machine)
3
12-15 reps
RPE 8
6
Arnold Press
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
High Row
2
12-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
AMRAP
RPE 8
5
Chest Supported Row (Machine)
3
12-15 reps
RPE 8
6
Arnold Press
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
High Row
2
12-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
AMRAP
RPE 8
5
Chest Supported Row (Machine)
3
12-15 reps
RPE 8
6
Arnold Press
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
High Row
2
12-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
AMRAP
RPE 8
5
Chest Supported Row (Machine)
3
12-15 reps
RPE 8
6
Arnold Press
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 8
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
High Row
2
12-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
2
AMRAP
RPE 8
5
Chest Supported Row (Machine)
3
12-15 reps
RPE 8
6
Arnold Press
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
8-12 reps
RPE 8
2
Suitcase Carry
3
1 mins
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Machine)
3
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
8-12 reps
RPE 8
2
Suitcase Carry
3
1 mins
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Machine)
3
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
8-12 reps
RPE 8
2
Suitcase Carry
3
1 mins
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Machine)
3
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
8-12 reps
RPE 8
2
Suitcase Carry
3
1 mins
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Machine)
3
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
8-12 reps
RPE 8
2
Suitcase Carry
3
1 mins
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Machine)
3
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
8-12 reps
RPE 8
2
Suitcase Carry
3
1 mins
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Machine)
3
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
8-12 reps
RPE 8
2
Suitcase Carry
3
1 mins
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Machine)
3
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
8-12 reps
RPE 8
2
Suitcase Carry
3
1 mins
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Machine)
3
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
8-12 reps
RPE 8
2
Suitcase Carry
3
1 mins
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Machine)
3
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
8-12 reps
RPE 8
2
Suitcase Carry
3
1 mins
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Machine)
3
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
8-12 reps
RPE 8
2
Suitcase Carry
3
1 mins
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Machine)
3
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
8-12 reps
RPE 8
2
Suitcase Carry
3
1 mins
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Machine)
3
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
8-12 reps
RPE 8
2
Suitcase Carry
3
1 mins
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Machine)
3
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
8-12 reps
RPE 8
2
Suitcase Carry
3
1 mins
RPE 8
3
Bicep Curl (Cable)
3
12 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 8
5
Bicep Curl (Machine)
3
12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
Week 1
1 / 14 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@8
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
2 Sets
AMRAP
@9
5
Chest Press (Machine)
3 Sets
AMRAP
@7-8
6
Behind-the-Neck Press (Barbell)
2 Sets
10 Reps
@7
Day 3
1
Pull-Up (Assisted)
3 Sets
AMRAP
@8
2
Deadlift (Barbell)
2 Sets
10 Reps
@8
3
High Row
2 Sets
12-15 Reps
@8
4
Lat Pulldown (Single Arm)
2 Sets
AMRAP
@8
5
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@8
6
Arnold Press
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Hack Squat
2 Sets
AMRAP
@9
3
Seated Hamstring Curl
2 Sets
AMRAP
@9
4
Leg Extension
2 Sets
AMRAP
@9
5
Standing Calf Raise
2 Sets
AMRAP
@8
Day 4
1
Log Press
3 Sets
8-12 Reps
@8
2
Suitcase Carry
3 Sets
1 mins
@8
3
Bicep Curl (Cable)
3 Sets
12 Reps
@8
4
Tricep Extension (Machine)
3 Sets
12 Reps
@8
5
Bicep Curl (Machine)
3 Sets
12 Reps
@8
6
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@8