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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
    Jun 18, 2025 11:06

Summary

Unleash your potential with the Bro Split #1 program, a comprehensive 12-week training plan designed for serious lifters. Committing to five days a week, you'll target specific muscle groups, including arms, quads, and calves, with a mix of barbell, cable, and machine exercises. Each session is crafted to maximize hypertrophy and strength, ensuring you push your limits and see real results. Get ready to sculpt your physique and elevate your performance in the gym!
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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
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