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Bro split#1

by Eliška M.
1 athletes joined

Program Description

The purpose is to give me an easy split to follow and time for me to bulk.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 22, 2025 08:13
  • Last Edited
    Apr 02, 2025 06:02
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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
Bench Press (Barbell)
1
1
1
6-8 reps
8-8 reps
6-8 reps
RPE 8-9
RPE 8-10
RPE 9-10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9-10
3
Chest Fly (Machine)
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5-9
RPE 9-9.5
RPE 9-10
2
Bench Press (Dumbbell)
1
1
8-14 reps
8-14 reps
RPE 8-9.5
RPE 9-10
3
Chest Fly (Machine)
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-8 reps
8-8 reps
6-8 reps
RPE 8-9
RPE 8-10
RPE 9-10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9-10
3
Chest Fly (Machine)
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5-9
RPE 9-9.5
RPE 9-10
2
Bench Press (Dumbbell)
1
1
8-14 reps
8-14 reps
RPE 8-9.5
RPE 9-10
3
Chest Fly (Machine)
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-8 reps
8-8 reps
6-8 reps
RPE 8-9
RPE 8-10
RPE 9-10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9-10
3
Chest Fly (Machine)
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5-9
RPE 9-9.5
RPE 9-10
2
Bench Press (Dumbbell)
1
1
8-14 reps
8-14 reps
RPE 8-9.5
RPE 9-10
3
Chest Fly (Machine)
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-8 reps
8-8 reps
6-8 reps
RPE 8-9
RPE 8-10
RPE 9-10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9-10
3
Chest Fly (Machine)
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5-9
RPE 9-9.5
RPE 9-10
2
Bench Press (Dumbbell)
1
1
8-14 reps
8-14 reps
RPE 8-9.5
RPE 9-10
3
Chest Fly (Machine)
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-8 reps
8-8 reps
6-8 reps
RPE 8-9
RPE 8-10
RPE 9-10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9-10
3
Chest Fly (Machine)
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5-9
RPE 9-9.5
RPE 9-10
2
Bench Press (Dumbbell)
1
1
8-14 reps
8-14 reps
RPE 8-9.5
RPE 9-10
3
Chest Fly (Machine)
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-8 reps
8-8 reps
6-8 reps
RPE 8-9
RPE 8-10
RPE 9-10
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9-10
3
Chest Fly (Machine)
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5-9
RPE 9-9.5
RPE 9-10
2
Bench Press (Dumbbell)
1
1
8-14 reps
8-14 reps
RPE 8-9.5
RPE 9-10
3
Chest Fly (Machine)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 7.5-9
RPE 7.5-9.5
2
Good Morning
1
1
8-10 reps
6-10 reps
RPE 7.5-9
RPE 8-9.5
3
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8-10
4
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 8-9.5
RPE 9-10
5
Leg Curl
1
1
10-15 reps
18-15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 7.5-9
RPE 7.5-9.5
2
Good Morning
1
1
8-10 reps
6-10 reps
RPE 7.5-9
RPE 8-9.5
3
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8-10
4
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 8-9.5
RPE 9-10
5
Leg Curl
1
1
10-15 reps
18-15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 7.5-9
RPE 7.5-9.5
2
Good Morning
1
1
8-10 reps
6-10 reps
RPE 7.5-9
RPE 8-9.5
3
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8-10
4
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 8-9.5
RPE 9-10
5
Leg Curl
1
1
10-15 reps
18-15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 7.5-9
RPE 7.5-9.5
2
Good Morning
1
1
8-10 reps
6-10 reps
RPE 7.5-9
RPE 8-9.5
3
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8-10
4
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 8-9.5
RPE 9-10
5
Leg Curl
1
1
10-15 reps
18-15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 7.5-9
RPE 7.5-9.5
2
Good Morning
1
1
8-10 reps
6-10 reps
RPE 7.5-9
RPE 8-9.5
3
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8-10
4
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 8-9.5
RPE 9-10
5
Leg Curl
1
1
10-15 reps
18-15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 7.5-9
RPE 7.5-9.5
2
Good Morning
1
1
8-10 reps
6-10 reps
RPE 7.5-9
RPE 8-9.5
3
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8-10
4
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 8-9.5
RPE 9-10
5
Leg Curl
1
1
10-15 reps
18-15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 7.5-9
RPE 7.5-9.5
2
Good Morning
1
1
8-10 reps
6-10 reps
RPE 7.5-9
RPE 8-9.5
3
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8-10
4
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 8-9.5
RPE 9-10
5
Leg Curl
1
1
10-15 reps
18-15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 7.5-9
RPE 7.5-9.5
2
Good Morning
1
1
8-10 reps
6-10 reps
RPE 7.5-9
RPE 8-9.5
3
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8-10
4
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 8-9.5
RPE 9-10
5
Leg Curl
1
1
10-15 reps
18-15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 7.5-9
RPE 7.5-9.5
2
Good Morning
1
1
8-10 reps
6-10 reps
RPE 7.5-9
RPE 8-9.5
3
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8-10
4
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 8-9.5
RPE 9-10
5
Leg Curl
1
1
10-15 reps
18-15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 7.5-9
RPE 7.5-9.5
2
Good Morning
1
1
8-10 reps
6-10 reps
RPE 7.5-9
RPE 8-9.5
3
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8-10
4
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 8-9.5
RPE 9-10
5
Leg Curl
1
1
10-15 reps
18-15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 7.5-9
RPE 7.5-9.5
2
Good Morning
1
1
8-10 reps
6-10 reps
RPE 7.5-9
RPE 8-9.5
3
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8-10
4
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 8-9.5
RPE 9-10
5
Leg Curl
1
1
10-15 reps
18-15 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 7.5-9
RPE 7.5-9.5
2
Good Morning
1
1
8-10 reps
6-10 reps
RPE 7.5-9
RPE 8-9.5
3
Romanian Deadlift (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 8-10
4
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 8-9.5
RPE 9-10
5
Leg Curl
1
1
10-15 reps
18-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 9-10
3
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9-10
RPE 9-10
4
Preacher Curl (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8-9
RPE 8-10
5
Dip (Bodyweight)
2
30+ reps
RPE 10
6
Wrist Curls
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 9-10
3
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9-10
RPE 9-10
4
Preacher Curl (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8-9
RPE 8-10
5
Dip (Bodyweight)
2
30+ reps
RPE 10
6
Wrist Curls
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 9-10
3
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9-10
RPE 9-10
4
Preacher Curl (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8-9
RPE 8-10
5
Dip (Bodyweight)
2
30+ reps
RPE 10
6
Wrist Curls
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 9-10
3
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9-10
RPE 9-10
4
Preacher Curl (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8-9
RPE 8-10
5
Dip (Bodyweight)
2
30+ reps
RPE 10
6
Wrist Curls
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 9-10
3
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9-10
RPE 9-10
4
Preacher Curl (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8-9
RPE 8-10
5
Dip (Bodyweight)
2
30+ reps
RPE 10
6
Wrist Curls
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 9-10
3
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9-10
RPE 9-10
4
Preacher Curl (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8-9
RPE 8-10
5
Dip (Bodyweight)
2
30+ reps
RPE 10
6
Wrist Curls
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 9-10
3
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9-10
RPE 9-10
4
Preacher Curl (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8-9
RPE 8-10
5
Dip (Bodyweight)
2
30+ reps
RPE 10
6
Wrist Curls
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 9-10
3
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9-10
RPE 9-10
4
Preacher Curl (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8-9
RPE 8-10
5
Dip (Bodyweight)
2
30+ reps
RPE 10
6
Wrist Curls
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 9-10
3
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9-10
RPE 9-10
4
Preacher Curl (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8-9
RPE 8-10
5
Dip (Bodyweight)
2
30+ reps
RPE 10
6
Wrist Curls
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 9-10
3
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9-10
RPE 9-10
4
Preacher Curl (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8-9
RPE 8-10
5
Dip (Bodyweight)
2
30+ reps
RPE 10
6
Wrist Curls
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 9-10
3
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9-10
RPE 9-10
4
Preacher Curl (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8-9
RPE 8-10
5
Dip (Bodyweight)
2
30+ reps
RPE 10
6
Wrist Curls
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8-9
RPE 8.5-10
2
Tricep Extension (Cable)
2
10-15 reps
RPE 9-10
3
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9-10
RPE 9-10
4
Preacher Curl (Barbell)
1
2
10-15 reps
10-15 reps
RPE 8-9
RPE 8-10
5
Dip (Bodyweight)
2
30+ reps
RPE 10
6
Wrist Curls
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 8-10
2
Hack Squat
1
1
8-14 reps
8-14 reps
RPE 8-9.5
RPE 8.5-10
3
Leg Extension
2
10-15 reps
RPE 8.5-10
4
Calf Raise (Machine)
1
2
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 8-10
2
Hack Squat
1
1
8-14 reps
8-14 reps
RPE 8-9.5
RPE 8.5-10
3
Leg Extension
2
10-15 reps
RPE 8.5-10
4
Calf Raise (Machine)
1
2
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 8-10
2
Hack Squat
1
1
8-14 reps
8-14 reps
RPE 8-9.5
RPE 8.5-10
3
Leg Extension
2
10-15 reps
RPE 8.5-10
4
Calf Raise (Machine)
1
2
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 8-10
2
Hack Squat
1
1
8-14 reps
8-14 reps
RPE 8-9.5
RPE 8.5-10
3
Leg Extension
2
10-15 reps
RPE 8.5-10
4
Calf Raise (Machine)
1
2
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 8-10
2
Hack Squat
1
1
8-14 reps
8-14 reps
RPE 8-9.5
RPE 8.5-10
3
Leg Extension
2
10-15 reps
RPE 8.5-10
4
Calf Raise (Machine)
1
2
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 8-10
2
Hack Squat
1
1
8-14 reps
8-14 reps
RPE 8-9.5
RPE 8.5-10
3
Leg Extension
2
10-15 reps
RPE 8.5-10
4
Calf Raise (Machine)
1
2
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 8-10
2
Hack Squat
1
1
8-14 reps
8-14 reps
RPE 8-9.5
RPE 8.5-10
3
Leg Extension
2
10-15 reps
RPE 8.5-10
4
Calf Raise (Machine)
1
2
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 8-10
2
Hack Squat
1
1
8-14 reps
8-14 reps
RPE 8-9.5
RPE 8.5-10
3
Leg Extension
2
10-15 reps
RPE 8.5-10
4
Calf Raise (Machine)
1
2
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 8-10
2
Hack Squat
1
1
8-14 reps
8-14 reps
RPE 8-9.5
RPE 8.5-10
3
Leg Extension
2
10-15 reps
RPE 8.5-10
4
Calf Raise (Machine)
1
2
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 8-10
2
Hack Squat
1
1
8-14 reps
8-14 reps
RPE 8-9.5
RPE 8.5-10
3
Leg Extension
2
10-15 reps
RPE 8.5-10
4
Calf Raise (Machine)
1
2
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 8-10
2
Hack Squat
1
1
8-14 reps
8-14 reps
RPE 8-9.5
RPE 8.5-10
3
Leg Extension
2
10-15 reps
RPE 8.5-10
4
Calf Raise (Machine)
1
2
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9
RPE 8-10
2
Hack Squat
1
1
8-14 reps
8-14 reps
RPE 8-9.5
RPE 8.5-10
3
Leg Extension
2
10-15 reps
RPE 8.5-10
4
Calf Raise (Machine)
1
2
10-20 reps
10-20 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9.5
RPE 8-10
2
Lat Pulldown
1
2
10-14 reps
8-12 reps
RPE 8-9
RPE 8.5-10
3
Shrug (Trap Bar)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Wide Grip Pull-Up
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9.5
RPE 8-10
2
Lat Pulldown
1
2
10-14 reps
8-12 reps
RPE 8-9
RPE 8.5-10
3
Shrug (Trap Bar)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Wide Grip Pull-Up
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9.5
RPE 8-10
2
Lat Pulldown
1
2
10-14 reps
8-12 reps
RPE 8-9
RPE 8.5-10
3
Shrug (Trap Bar)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Wide Grip Pull-Up
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9.5
RPE 8-10
2
Lat Pulldown
1
2
10-14 reps
8-12 reps
RPE 8-9
RPE 8.5-10
3
Shrug (Trap Bar)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Wide Grip Pull-Up
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9.5
RPE 8-10
2
Lat Pulldown
1
2
10-14 reps
8-12 reps
RPE 8-9
RPE 8.5-10
3
Shrug (Trap Bar)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Wide Grip Pull-Up
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9.5
RPE 8-10
2
Lat Pulldown
1
2
10-14 reps
8-12 reps
RPE 8-9
RPE 8.5-10
3
Shrug (Trap Bar)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Wide Grip Pull-Up
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9.5
RPE 8-10
2
Lat Pulldown
1
2
10-14 reps
8-12 reps
RPE 8-9
RPE 8.5-10
3
Shrug (Trap Bar)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Wide Grip Pull-Up
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9.5
RPE 8-10
2
Lat Pulldown
1
2
10-14 reps
8-12 reps
RPE 8-9
RPE 8.5-10
3
Shrug (Trap Bar)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Wide Grip Pull-Up
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9.5
RPE 8-10
2
Lat Pulldown
1
2
10-14 reps
8-12 reps
RPE 8-9
RPE 8.5-10
3
Shrug (Trap Bar)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Wide Grip Pull-Up
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9.5
RPE 8-10
2
Lat Pulldown
1
2
10-14 reps
8-12 reps
RPE 8-9
RPE 8.5-10
3
Shrug (Trap Bar)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Wide Grip Pull-Up
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9.5
RPE 8-10
2
Lat Pulldown
1
2
10-14 reps
8-12 reps
RPE 8-9
RPE 8.5-10
3
Shrug (Trap Bar)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Wide Grip Pull-Up
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 8-9.5
RPE 8-10
2
Lat Pulldown
1
2
10-14 reps
8-12 reps
RPE 8-9
RPE 8.5-10
3
Shrug (Trap Bar)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Wide Grip Pull-Up
2
10-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
6
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Tricep Extension (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8-9
@8.5-10
2
Tricep Extension (Cable)
2 Sets
10-15 Reps
@9-10
3
Hammer Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
4
Preacher Curl (Barbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8-9
@8-10
5
Dip (Bodyweight)
2 Sets
30+ Reps
@10
6
Wrist Curls
3 Sets
10-20 Reps
@10
Day 4
1
Squat (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-9
@8-10
2
Hack Squat
1 Set
1 Set
8-14 Reps
8-14 Reps
@8-9.5
@8.5-10
3
Leg Extension
2 Sets
10-15 Reps
@8.5-10
4
Calf Raise (Machine)
1 Set
2 Sets
10-20 Reps
10-20 Reps
@9.5
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-8 Reps
6-8 Reps
@8-9
@8-10
@9-10
2
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9-10
3
Chest Fly (Machine)
2 Sets
10-15 Reps
@9-10
Day 5
1
Overhead Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8-9.5
@8-10
2
Lat Pulldown
1 Set
2 Sets
10-14 Reps
8-12 Reps
@8-9
@8.5-10
3
Shrug (Trap Bar)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9.5
@10
4
Wide Grip Pull-Up
2 Sets
10-15 Reps
@10
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9.5
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@7.5-9
@7.5-9.5
2
Good Morning
1 Set
1 Set
8-10 Reps
6-10 Reps
@7.5-9
@8-9.5
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-10
4
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8-9.5
@9-10
5
Leg Curl
1 Set
1 Set
10-15 Reps
18-15 Reps
@9.5
@10